Methi Koftas in Kadhi, Veg Methi Kofta Curry
by Tarla Dalal
methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry | with 35 amazing images.
methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry is a healthy accompaniment to roti or chapati. Learn how to make veg methi kofta curry.
To make methi koftas in kadhi, combine the fenugreek leaves and salt in a deep bowl, mix well and keep aside for 5 minutes. Squeeze the water from the fenugreek leaves and transfer it in a deep bowl. Add all the remaining ingredients along with 2 tbsp of water and knead it into a soft dough. Divide the dough into 12 equal portions and shape each portion into round balls. Place the koftas in a steamer plate and steam for 5 minutes. Keep aside. For the kadhi, combine the curds, besan and 1½ cups of water in a deep bowl and whisk well till no lumps remain. Keep aside. Heat the oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the asafoetida, curry leaves, onions and garlic and sauté on a medium flame for 1 minute. Add the curds-besan mixture, turmeric powder and salt, mix well and cook on a medium flame for 4 to 5 minutes, while stirring continuously. Keep aside. Just before serving, re-heat the kadhi, add the methi koftas, mix gently and cook on a medium flame for 2 minutes. Serve immediately.
Easy to make but superlatively delicious, this kadhi plays perfect host to delectable, non-fried, methi-flavoured koftas. These unique koftas in veg methi kofta curry are made with flours of multiple grains, perked up with lemon juice and ginger-green chilli paste. The koftas are steamed and not deep-fried, so they will not aggravate acidity.
Neither the koftas nor the kadhi is spicy, so this dish is quite stomach-friendly. But remember to use fresh curd and not sour curd. The use of sour curd can cause acidity. Also remember to have this Indian style kofta kadhi only if curd suits your digestive tract.
Heart patients and weight-watchers all can include this healthy kofta curry in their meals. Diabetics too can enjoy it minus the sugar. Protein, calcium and phosphorus are some bone building nutrients this kadhi is rich in. The use of a variety of flours and methi leaves gives as added fibre boost.
Tips for methi koftas in kadhi. 1. Grease the steamer plate before placing the koftas on it for steaming. 2. Do not make the koftas too much in advance, else they might harden. 3. To make a Jain version of this kadhi, avoid the use of onions and garlic.
Enjoy methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry | with step by step photos.
Methi Koftas in Kadhi, Veg Methi Kofta Curry recipe - How to make Methi Koftas in Kadhi, Veg Methi Kofta Curry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For The Methi Koftas
1 cup finely chopped fenugreek (methi)
salt to taste
2 tbsp whole wheat flour (gehun ka atta)
2 tbsp bajra (black millet) flour
1 tbsp semolina (rava / sooji)
1/2 tsp ginger-green chilli paste
a pinch of turmeric powder (haldi)
1/2 tsp lemon juice
1/2 tsp sugar
a pinch of baking soda
For The Kadhi
1 cup whisked fresh curd (dahi)
2 tbsp besan (bengal gram flour)
1 tsp oil
1 tsp cumin seeds (jeera)
1/4 pinch of asafoetida (hing)
5 curry leaves (kadi patta)
1/2 cup sliced onions
1 tsp finely chopped garlic (lehsun)
1/4 tsp turmeric powder (haldi)
salt to taste
Method
For the methi koftas
For the kadhi
How to proceed
If you like methi koftas in kadhi
For the methi koftas
For the kadhi
How to make methi koftas in kadhi
Health Benefits of methi koftas in kadhi
For the methi koftas
- For the methi koftas
- Combine the fenugreek leaves and salt in a deep bowl, mix well and keep aside for 5 minutes.
- Squeeze the water from the fenugreek leaves and transfer it in a deep bowl.
- Add all the remaining ingredients along with 2 tbsp of water and knead into a soft dough.
- Divide the dough into 12 equal portions and shape each portion into round balls.
- Place the koftas in a steamer plate and steam for 5 minutes. Keep aside.
For the kadhi
- For the kadhi
- Combine the curds, besan and 1½ cups of water in a deep bowl and whisk well till no lumps remain. Keep aside.
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida, curry leaves, onions and garlic and sauté on a medium flame for 1 minute.
- Add the curds-besan mixture, turmeric powder and salt, mix well and cook on a medium flame for 4 to 5 minutes, while stirring continuously. Keep aside.
How to proceed
- How to proceed
- Just before serving, re-heat the kadhi, add the methi koftas, mix gently and cook on a medium flame for 2 minutes while stirring occasionally.
- Serve {span class="bold1"}methi koftas in kadhi{/span}
- Immediately.
Methi Koftas in Kadhi, Veg Methi Kofta Curry recipe with step by step photos
If you like methi koftas in kadhi
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If you like methi koftas in kadhi, then also try other healthy sabzis like
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- moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images.
- Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images.
For the methi koftas
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For the methi koftas of methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry, we need fenugreek leaves. Always select bunches that are fresh and green in colour. Avoid if they are yellow or very dry textured.
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Wash and chop the methi leaves. Add 1 cup finely chopped fenugreek (methi) in a deep bowl. Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here.
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Add salt to taste.
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Mix well and keep aside for 5 minutes.
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Squeeze the water from the fenugreek leaves and transfer the leaves in a deep bowl.
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Add 2 tbsp whole wheat flour (gehun ka atta). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Add 2 tbsp bajra (black millet) flour. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.
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Add 1 tbsp semolina (rava / sooji).
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Add 1/2 tsp ginger-green chilli paste. Ginger green chilli paste together has many health benefits to offer. Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too.
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Add a pinch of turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. See here for detailed turmeric benefits.
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Add 1/2 tsp lemon juice. Lemon is a very good source of Vitamin C and thus helps in the production of white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.
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Add 1/2 tsp sugar. We recommend, diabetics avoid the use of sugar.
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Add a pinch of baking soda. This is optional. You can avoid it.
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Add 2 tbsp of water and knead it into a soft dough. Add water gradually as the quantity of water usually depends on the quality of the flours.
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Divide the dough of methi koftas into 12 equal portions and shape each portion into round balls.
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Place all the koftas in a steamer plate and steam for 5 minutes. Keep aside.
For the kadhi
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For the kadhi of methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry, add 1 cup whisked fresh curds (dahi) in a deep bowl. Ensure the curd is fresh and not sour. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.
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Add 2 tbsp besan (bengal gram flour). Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.
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Add 1½ cups of water.
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Whisk well till no lumps remain. Keep aside.
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For the tempering, heat 1 tsp oil in a deep non-stick pan.
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Add 1 tsp cumin seeds (jeera). The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.
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When the seeds crackle, add 1/4 pinch of asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
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Add 5 curry leaves (kadi patta). Curry leaves have antioxidant, antimicrobial and anti inflammatory properties and is thus used widely in Ayurvedic medicines. Its antioxidant action helps to scavenge the harmful free radicals from the body and protect the health of our organs. These antioxidants may also show cancer preventive benefits. Curry leaves also aid in digestion and thus one can chew curry leaves when having a tummy ache. Some scientific research has shown that inclusion of curry leaves is beneficial for people with diabetes by stimulating insulin producing cells. It helps in skin care too. Intake of curry leaves can promote clear and healthy skin as well as promote hair growth and prevent hair fall. They are a fair source of Vitamin A (promotes vision) and calcium (promotes bone health) too.
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Add 1/2 cup sliced onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 1 tsp finely chopped garlic (lehsun). This is optional, If you wish, you can avoid it. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
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Sauté on a medium flame for 1 minute.
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Add the curds-besan mixture.
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Add 1/4 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. See here for detailed turmeric benefits.
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Add salt to taste.
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Mix well and cook on a medium flame for 4 to 5 minutes, while stirring continuously. Keep aside.
How to make methi koftas in kadhi
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Just before serving methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry, re-heat the kadhi.
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Add the methi koftas.
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Mix gently and cook on a medium flame for 2 minutes.
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Serve methi koftas in kadhi recipe | veg methi kofta curry | Indian style kofta kadhi | healthy kofta curry immediately.
Health Benefits of methi koftas in kadhi
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Methi Koftas in Kadhi – a healthy accompaniment.
- The koftas being non fried and the curry being non spicy is suitable to prevent acidity.
- With 148 calories and 2.9 g of fibre, this kadhi is suitable for heart patients and weight watchers too.
- Diabetics can avoid the use of sugar in koftas and enjoy it.
- You can make you choice between full fat curd and low fat curd. But if you suffer from acidity, ensure you use fresh curd and not sour curd.
Nutrient values per serving
| Energy | 148 cal |
| Protein | 5.5 g |
| Carbohydrates | 17.2 g |
| Fiber | 2.9 g |
| Fat | 5.3 g |
| Cholesterol | 8 mg |
| Vitamin A | 270.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 5.6 mg |
| Folic Acid | 25.7 mcg |
| Calcium | 145.7 mg |
| Iron | 1.5 mg |
| Magnesium | 38.1 mg |
| Phosphorus | 128.7 mg |
| Sodium | 22.7 mg |
| Potassium | 145.2 mg |
| Zinc | 0.4 mg |
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Best very good
nice post with nice performance/
I tried this recipe and it cane out really tasty. Thanks for sharing such healthy recipe.
yummy way to use methi in winter.lowcal healthy kofta
kofta in kadhi is very pleasant and a smooth gravy.. The koftas are perfectly spiced and cooked.. The minimal oil used to make this recipe, makes it more healthy.