Healthy Doodhi Kofta Curry
by Tarla Dalal
baked doodhi kofta curry | healthy dudhi kofta curry recipe | non fried lauki kofta curry | with 36 amazing images.
baked doodhi kofta curry is a vegetarian dish that is often served with rice or roti. Learn how to make baked doodhi kofta curry | healthy dudhi kofta curry recipe | non fried lauki kofta curry |
doodhi Kofta Curry is a delectable North Indian dish that features dumplings made from bottle gourd (doodhi/lauki) and a rich, spicy tomato-based curry. This baked version of the koftas adds a healthier twist to the traditional fried ones, without compromising on taste.
The healthy dudhi kofta curry recipe dish is a perfect combination of soft koftas soaked in a flavorful curry, making it a wholesome and satisfying meal. It is loaded with iron and folic acid, and is a wonderful food for mothers-to-be and young kids too. Non fried lauki kofta curry is a delightful, healthier take on the traditional kofta curry.
pro tips to make baked doodhi kofta curry : 1. If you don't have an oven, you can also shallow fry the koftas in little oil. 2. To make the curry even more flavorful, you can add a dollop of ghee or butter to it before serving. 3. Do not overcook the gravy after adding the koftas otherwise they may break.
Enjoy baked doodhi kofta curry | healthy dudhi kofta curry recipe | non fried lauki kofta curry | with detailed step by step photos.
Healthy Doodhi Kofta Curry recipe - How to make Healthy Doodhi Kofta Curry
Preparation Time: Cooking Time: Baking Time: 20 Minutes Baking Temperature: 180° C (360° F) Total Time:
Makes 4 servings
For Doodhi Koftas
1 cup thickly grated bottle gourd (doodhi / lauki)
1/4 cup finely chopped onions
1/2 cup besan (bengal gram flour)
1 tsp finely chopped green chillies
1/2 tsp chilli powder
1/4 tsp turmeric powder (haldi)
salt to taste
2 tbsp finely chopped coriander (dhania)
a pinch of baking soda
To Blend Into Paste
3/4 cup roughly chopped tomatoes
1 whole dry kashmiri red chilli , blanched and broken into pieces
2 tbsp chopped coriander (dhania)
Other Ingredients
2 tsp oil
1/2 cup finely chopped onions
2 tsp ginger-garlic (adrak-lehsun) paste
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tsp coriander (dhania) powder
salt to taste
1/2 tbsp dried fenugreek leaves (kasuri methi)
For the doodhi koftas
- For the doodhi koftas
- To make {span class="bold1"}healthy doodhi kofta curry{/span} recipe, squeeze out all the extra water from the bottle gourd and discard it.
- Add onions, besan, green chillies, chilli powder, turmeric, salt, coriander and baking soda.
- Mix well and divide the mixture into 8 equal portions.
- Shape each portion into a round ball and place them on a lined baking tray.
- Bake in a pre-heated oven at 180° c (360° f) for 15 minutes. Keep aside.
For the curry
- For the curry
- Heat oil in a deep pan, add onions and sauté on medium flame for 3 to 4 minutes, while stirring occasionally.
- Add ginger garlic paste and sauté for a minute. Add the prepared tomato paste, turmeric, chilli powder and coriander powder.
- Mix well and cook on medium flame for 2 minutes, while stirring occasionally. Add salt to taste, kasuri methi and mix well.
How to proceed
- How to proceed
- Just before serving, add the doodhi koftas to the curry, mix gently and simmer for 1 to 2 minutes.
- Serve {span class="bold1"}healthy doodhi kofta curry{/span} hot.
like baked doodhi kofta curry recipe
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baked doodhi kofta curry | healthy dudhi kofta curry recipe| non fried lauki kofta curry | then do try other healthy recipes also:
- cabbage masala recipe | cabbage sabzi | healthy patta gobi matar sabji |
- chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | zero oil chawli bean sabzi |
what is baked doodhi kofta curry made of?
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See the below image of list of ingredients for making baked doodhi kofta curry.
how to make the tomato paste
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In a mixer jar add, ¾ cup roughly chopped tomatoes.
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Add 1 whole dry kashmiri red chilli, blanched and broken into pieces. Dry Kashmiri chili gives a vibrant red color, which gives the curry a beautiful appearance.
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Add 2 tbsp chopped coriander (dhania). Its fresh flavors, enhances the flavour of the curry.
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Blend into a smooth paste. Keep aside.
how to make the koftas
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To make healthy doodhi kofta curry recipe, Squeeze out all the extra water from the bottle gourd and discard it. Put 1 cup thickly grated and squeezed bottle gourd in a deep bowl.
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Add ½ cup finely chopped onions.
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Add ½ cup besan (bengal gram flour). Besan is a sticky ingredient that helps to bind the grated bottle gourd and spices together, forming the koftas.
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Add 1 tsp finely chopped green chillies. Gives good mouthfeel.
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Add ½ tsp chilli powder.
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Add ¼ tsp turmeric powder (haldi).
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Add salt to taste.
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Add chopped coriander (dhania).
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Add a pinch of baking soda. Adding a small amount of baking soda to the grated bottle gourd can help to soften it and make it more tender. This will make the koftas more soft and fluffy.
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Mix well.
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Divide the mixture into 8 equal portions.
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Shape each portion into a round ball and place them on a lined baking tray.
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Bake in a pre-heated oven at 180° C (360° F) for 15 minutes. Keep aside.
how to proceed to make the curry
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Heat 2 tsp oil in a deep pan.
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Add ½ cup finely chopped onions.
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Sauté on medium flame for 3 to 4 minutes, while stirring occasionally.
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Add 2 tsp ginger-garlic (adrak-lehsun) paste.
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Add the prepared tomato paste.
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Sauté for a minute.
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Add ¼ tsp turmeric powder (haldi).
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Add ½ tsp chilli powder.
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Add ½ tsp coriander (dhania) powder.
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Mix well and cook on medium flame for 2 minutes, while stirring occasionally.
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Add water.
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Add salt to taste.
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Add ½ tbsp dried fenugreek leaves (kasuri methi).
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Mix well.
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Just before serving, add the doodhi koftas to the curry.
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Mix gently and simmer for 1 to 2 minutes.
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Serve healthy doodhi kofta curry hot.
pro tips to make baked doodhi kofta curry
-
If you don't have an oven, you can also shallow fry the koftas in little oil.
-
To make the curry even more flavorful, you can add a dollop of ghee or butter to it before serving.
-
Do not overcook the gravy after adding the koftas otherwise they may break.
-
Add ½ cup besan (bengal gram flour). Besan is a sticky ingredient that helps to bind the grated bottle gourd and spices together, forming the koftas.
-
Add a pinch of baking soda. Adding a small amount of baking soda to the grated bottle gourd can help to soften it and make it more tender. This will make the koftas more soft and fluffy.
-
Add 1 whole dry kashmiri red chilli, blanched and broken into pieces. Dry Kashmiri chili gives a vibrant red color, which gives the curry a beautiful appearance.
| Energy | 92 cal |
| Protein | 3.3 g |
| Carbohydrates | 12.1 g |
| Fiber | 3.2 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 351 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 17.8 mg |
| Folic Acid | 32.2 mcg |
| Calcium | 43.2 mg |
| Iron | 1.2 mg |
| Magnesium | 31.9 mg |
| Phosphorus | 64.6 mg |
| Sodium | 16.1 mg |
| Potassium | 193.1 mg |
| Zinc | 0.4 mg |
How is this a baked kofta curry when we are not baking it??
mam please add the step - of adding the coarse powdered chilli and corriander seeds - to step 5 , as said below , before. without that step in the main menu, we cannot always look down ??
When do you add the ground red chilly and coriander seeds?
can we use onion,khopra & tomato gravy ?
I made this recipe recently. I tried to bake one in the microwave, just to try it out. It turned out like a rock. Also, it started burning in the microwave. I did another, for less time and same thing. Finally I decided to fry the koftas instead of baking and the recipe worked great. Everyone enjoyed. I suggest, just fry the koftas following the recipe and the result comes great.