healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi | with 42 amazing images.
healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi is for all health conscious who are looking for low fat Punjabi sabzi. Learn how to make Indian lauki ka kofta.
To make healthy lauki kofta curry, for the lauki koftas strain the liquid out of the bottle gourd and preserve it to add in the gravy. Combine all the ingredients in a non-stick pan and stir it over medium flame till the mixture leaves the sides of the pan. This will take 5 to 6 minutes. Remove and cool slightly. Divide this mixture into 14 equal portions and roll each portion into oval koftas. Keep aside.
For the curry, heat the oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for a minute. Add the ginger paste, garlic paste, tomatoes, turmeric powder, coriander-cumin seeds powder and chilli powder and cook for 1 to 2 minutes, while stirring occasionally. Add 1½ cups of water, mix well and bring to a boil for 2 to 3 minutes, while stirring occasionally. Add the salt and cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add the koftas, and garam masala, mix gently and cook on a medium flame for another 1 to 2 minutes. Serve hot with parathas or brown rice.
These koftas are prepared with lauki in a larger proportion, in comparison to potato, to minimize the caloric value of the dish. Also, koftas are not deep-fried, but are simmered and cooked in the curry itself. This makes a tasty Indian lauki ka kofta.
This non-fried bottle gourd kofta curry has the benefit of antioxidants like lycopene from tomatoes and vitamin C from bottle gourd. While heart patients and other healthy individuals can opt for this sabzi as compared to the cream and fat laden restaurant sabzis, it is best for diabetics and weight watchers to restrict it because of the use of potatoes and cornflour.
Tips to make healthy lauki kofta curry. 1. The koftas tend to crumble if you boil them too much in the gravy. So, it's better to add them just before you're ready to serve them. 2. Do not grate the bottle gourd in advance as it will turn black. 3. You can add little sugar if you wish to.
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