Healthy Kofta Kadhi
by Tarla Dalal

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kofta kadhi recipe | healthy kofta kadhi | sprouted moong dal kofta in Gujarati kadhi | with amazing images.

Watching weight or wanting to relish something supremely healthy? We have got you a delicious and unique recipe which would definitely be a treat to your taste buds which is healthy kofta kadhi.

We have given the basic Gujarati kadhi a twist by adding nutritious and healthy steamed green moong koftas to it and also made it a little healthier by cutting down the propotion of oil and abandoning sugar from the kofta kadhi recipe.

Procedure of making kofta kadhi is quite easy and even a learner or amatuer can easily prepare it. To make kofta for healthy kofta kadhi, combine coarsely crushed moong dal, fenugreek leaves, spinach, besan, green chilli paste along with 1 tbsp of water in a deep bowl and mix well. Place spoonfuls of the mixture at equal distance on a steamer plate and steam them in a steamer for 6 to 8 minutes or till the koftas are firm. Keep aside to cool completely. Next, to prepare the kadhi, combine the curds, besan and 2 cups of water in a deep bowl and mix well using a whisk till the mixture is smooth and lump-free. Add the turmeric powder and ginger-green chilli paste, mix well and keep aside. Heat the oil in a deep non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds. When they crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.Lower the flame, add the curds-besan mixture and salt and mix well. Cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Keep aside. Just before serving, re-heat the kadhi, add the koftas, mix gently and cook on a medium flame for 1 to 2 minutes. Serve kofta kadhi hot garnished with coriander. We are adding the kofta's while serving as they'll soak the curry and it will turn into a lump.

Mouth-watering steamed koftas with sprouts and greens can turn the simple Gujarati kadhi into a low cholesterol, heart-friendly treat. A tempering of cumin, mustard and fenugreek seeds lends an irresistible aroma to this Healthy Kofta Kadhi while the use of low-fat curds gives it a perfectly authentic texture in a low calorie format.

Enjoy kofta kadhi recipe | healthy kofta kadhi | sprouted moong dal kofta in Gujarati kadhi with detailed step by step recipe photos and video below.

Healthy Kofta Kadhi recipe - How to make Healthy Kofta Kadhi

For The Koftas
1/4 cup sprouted moong (whole green gram) , coarsely crushed
1/4 cup chopped fenugreek (methi) leaves
1/4 cup chopped spinach (palak)
1/4 cup besan (bengal gram flour)
1 tsp green chilli paste
salt to taste

For The Kadhi
1 1/2 cups low fat curds (dahi)
2 tbsp besan (bengal gram flour)
1/4 tsp turmeric powder (haldi)
1 tsp ginger-green chilli paste
1 tsp oil
1 tsp mustard seeds ( rai / sarson)
1/2 tsp fenugreek (methi) seeds
1/2 tsp cumin seeds (jeera)
2 pinches of asafoetida (hing)
5 to 6 curry leaves (kadi patta)
salt to taste

For The Garnish
2 tbsp chopped coriander (dhania)

Method
For the koftas

Combine all the ingredients along with 1 tbsp of water in a deep bowl and mix well.
Place spoonfuls of the mixture at equal distance on a steamer plate and steam them in a steamer for 6 to 8 minutes or till the koftas are firm. Keep aside to cool completely.

For the kadhi

Combine the curds, besan and 2 cups of water in a deep bowl and mix well using a whisk till the mixture is smooth and lump-free.
Add the turmeric powder and ginger-green chilli paste, mix well and keep aside.
Heat the oil in a deep non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds.
When they crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
Lower the flame, add the curds-besan mixture and salt and mix well. Cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Keep aside.

How to proceed

Just before serving, re-heat the kadhi, add the koftas, mix gently and cook on a medium flame for 1 to 2 minutes.
Serve the healthy kofta kadhi hot garnished with coriander.

Nutrient values per serving

Energy

85 kcal

Protein

5.7 gm

Carbohydrates

11.3 gm

Fat

1.9 gm

Fibre

1.8 gm

Cholesterol

0 mg

Healthy Kofta Kadhi (Low Cholesterol & Healthy Heart Recipe) Video by Tarla Dalal

Healthy Kofta Kadhi recipe with step by step photos

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Like kofta kadhi recipe | healthy kofta kadhi | then check our healthy heart kadhis and collection of diabetic kadhis.

For the koftas

For preparing healthy koftas for kofta kadhi recipe | healthy kofta kadhi | in a mixer jar take sprouted moong.
Coarsely crushed them without using any water and transfer to a deep bowl.
Add fenugreek leaves. Methi not only helps in controlling diabetes but also, improves bone health and prevents anaemia. Check out other nutritious benefits of fenugreek leaves in this.
Add spinach. Palak is a rich source of iron, fibre and antioxidants. Here are 17 amazing health benefits of spinach.

Add besan. This will absorb the extra moisture and bind together all the ingredients.
Add green chilli paste and salt to taste.
Combine all the ingredients with your hands.
Add 1 tbsp of water. Do not add more water to form a batter, it should have a thick dough like consistency because we will be steaming them.
Mix well and our kofta mixture is ready.

Instead of frying, we will be steaming the koftas. For that place spoonfuls of the mixture at equal distance on a greased steamer plate. Koftas tend to expand on steaming so do not place them near each other or else they will stick. We have made 8 portions of the mixture.
Cover the steamer with a lid and steam koftas in a steamer for 8 minutes or till the koftas are firm.
Remove them in a plate and keep aside to cool completely.

For the kadhi

For preparing kadhi, in a deep bowl take curd. We have used homemade low-fat curd, check out this recipe and learn how to make it at home Ensure the curd is really fresh, if it's sour you might need to add sweetner (sugar or jaggery) which is not healthy.
Add besan. This will act as a thickening agent and reduce the kadhi.

Pour 2 cups of water. If you wish to make a thick kadhi then reduce the amount of water.
Mix well using a whisk until mixture is smooth and lump-free. You can also use a hand blender.
Add turmeric powder.
Add ginger-green chilli paste. Add more or less as per the spice you like.
Mix well and keep aside.

For tempering the kadhi, heat oil in a deep non-stick pan. Ghee can be used as a substitute.
When the oil is hot, add mustard seeds.
Also add fenugreek seeds and cumin seeds.
When they crackle, add asafoetida.
Add curry leaves.

Sauté on a medium flame for a few seconds.
Lower the flame, add the curds-besan mixture. If the flame is high, our curd might curdle.
Add salt and mix well.
Cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Keep aside.

How to procced for healthy kofta kadhi

For assembling the kofta kadhi recipe | healthy kofta kadhi | just before serving, re-heat the kadhi.

Add koftas.
Mix gently and cook on a medium flame for 1 to 2 minutes. The koftas will absorb the kadhi and it will yet have the firm texture.
Serve kofta kadhi | healthy kofta kadhi | hot garnished with coriander. Relish the nutritious kofta kadhi with chapati or brown rice for a hearty meal.
Health conscious people who love koftas can check out other healthy indian kofta based recipes like: Healthy Koftas in Makhani Gravy, Lauki Kofta Curry, Makai Kofta in Hariyali Curry.

kofta kadhi, Protein and Calcium Accompaniment

Healthy Kofta Kadhi – A Protein and Calcium Brimming Accompaniment. Kadhi includes curd as the base ingredient which itself lends good amount of protein and calcium. Good for those looking for calcium rich kadhis and protein rich kadhis.

Further in this recipe the koftas have been made with sprouted moong, which are yet another protein and calcium bound fare.
With 7.4 g of protein and 138.5 mg of calcium, this Gujarati kadhi recipe makes up for 13% of protein and 23% of calcium requirement of the day.
Moreover the koftas are not fried, so weight watchers and heart patients need not worry. They can include this Kofta Kadhi in their meal plan for low calorie Indian dinner and low calorie dals option.
Diabetics too need not steer away from this healthy delicacy. But it is advisable to restrict the quantity to half serving. This is a good diabetic dal option.
Kids are also sure to enjoy kofta kadhi | healthy kofta kadhi | with hot phulkas.