Lauki Kofta (Low-Fat Version) Recipe
Lauki Kofta (Low-Fat Version) Recipe
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- Prep Time: 20 minutes
- Cook Time: 25-30 minutes
Total Time
45-50 minutes
Servings: 2-4
Cuisine: Indian
Ingredients
For the Koftas:
- 1 medium Bottle Gourd (Lauki), grated
- 1/4 cup Besan (Gram flour)
- 1 Green Chili (finely chopped)
- 1/2 teaspoon Ginger (grated)
- 1/4 teaspoon Turmeric Powder
- 1/2 teaspoon Coriander Powder
- 1/2 teaspoon Garam Masala
- Salt (to taste)
- Oil spray or a few drops for greasing (for baking or air frying)
For the Gravy:
- 2 medium Tomatoes (pureed)
- 1 large Onion (finely chopped)
- 1 tablespoon Ginger-Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/4 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 1 teaspoon Garam Masala
- 1 teaspoon Red Chili Powder (optional)
- 1/4 cup Low-Fat Yogurt or 2 tablespoons Cashew paste
- 1 teaspoon Oil (for gravy)
- Salt (to taste)
- Fresh Coriander Leaves (for garnish)
- Water (as needed)
DIRECTIONS
Preparing the Koftas:
- Grate the Lauki: Peel and grate the bottle gourd. Squeeze out excess water and save it for the gravy.
- Mix the Ingredients: In a bowl, combine the grated lauki, besan, green chili, ginger, turmeric powder, coriander powder, garam masala, and salt. Mix well to form a soft dough.
- Shape and Bake: Preheat the oven to 180°C (350°F). Grease a baking sheet and shape the mixture into small kofta balls. Place them on the sheet, spray lightly with oil, and bake for 20-25 minutes until golden brown. Alternatively, air-fry them for a healthier option.
Preparing the Gravy:
- Sauté the Spices: Heat 1 teaspoon of oil in a pan. Add cumin seeds and let them splutter. Add the chopped onions and sauté until they turn golden brown.
- Add the Ginger-Garlic Paste: Add ginger-garlic paste and sauté for another 1-2 minutes until the raw smell disappears.
- Add Tomato Puree: Add the tomato puree and cook until the oil separates from the masala.
- Add the Spices: Add turmeric, coriander powder, red chili powder, and garam masala. Mix well and cook for another 1-2 minutes.
- Add Yogurt or Cashew Paste: Lower the heat and slowly add the low-fat yogurt or cashew paste to the gravy, stirring continuously to prevent curdling. Cook for 3-4 minutes, adding water (including the reserved lauki water) to adjust the consistency of the gravy.
- Simmer the Gravy: Let the gravy simmer for 5-7 minutes on low heat. Add salt to taste.
Assemble the Dish:
- Add Koftas: Gently add the baked or air-fried koftas into the simmering gravy. Let them cook for another 2-3 minutes to absorb the flavors.
- Garnish: Garnish with fresh coriander leaves.
- Serve: Serve hot with roti, chapati, or steamed rice.
NOTES
Few Swaps:
- Bake or air-fry the koftas instead of deep frying to significantly reduce oil consumption while keeping them crispy.
- Use whole wheat flour or besan (gram flour) in place of maida (refined flour) for binding the koftas, adding more fiber and nutrients.
- Replace cream in the gravy with low-fat yogurt or cashew paste to make the gravy rich and creamy without adding extra fat.
