Lauki Kofta is a popular Indian dish made with bottle gourd (lauki) dumplings in a flavorful tomato-based curry. While delicious, traditional Lauki Kofta can be high in fat and calories due to the deep frying of the dumplings. However, this low-fat version of Lauki Kofta is a healthier alternative that still has all the flavor of the traditional dish. The dumplings are made with a combination of grated bottle gourd and chickpea flour, then baked instead of fried. The curry is made with tomatoes, onions, and spices and is full of flavor. This dish is a perfect option for anyone looking for a healthier version of this classic Indian dish.
Ingredients: For the Kofta:
- 1 medium bottle gourd (lauki), grated
- 1/2 cup chickpea flour
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/4 teaspoon garam masala powder
- Salt to taste
- Cooking spray
For the Curry:
- 2 medium tomatoes, chopped
- 1 medium onion, chopped
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon ginger paste
- 1/2 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- Salt to taste
- 1 tablespoon vegetable oil
- 2 cups water
- Chopped cilantro for garnish
Instructions:
- Preheat your oven to 375 degrees Fahrenheit.
- In a mixing bowl, combine the grated bottle gourd, chickpea flour, cumin powder, coriander powder, garam masala powder, and salt. Mix well.
- Form the mixture into small dumplings or koftas.
- Spray a baking sheet with cooking spray and place the koftas on the sheet.
- Bake the koftas for 20-25 minutes or until golden brown.
- While the koftas are baking, prepare the curry. Heat the oil in a pan over medium heat.
- Add the cumin seeds and let them sizzle for a few seconds.
- Add the chopped onions and sauté until translucent.
- Add the ginger and garlic paste and cook for another minute.
- Add the chopped tomatoes, turmeric powder, red chili powder, and salt. Mix well.
- Cook the tomato mixture until it becomes soft and mushy, stirring occasionally.
- Add 2 cups of water and bring the mixture to a boil.
- Reduce the heat and simmer for 5-7 minutes.
- Once the koftas are baked, add them to the curry and simmer for 2-3 minutes.
- Garnish with chopped cilantro.
- Serve the low-fat Lauki Kofta hot with rice or roti.
Lauki Kofta is a delicious Indian dish that is enjoyed by many. However, the traditional version of the dish can be high in fat and calories due to the deep-frying of the dumplings. This low-fat version of Lauki Kofta is a healthier alternative that still has all the flavor of the traditional dish. The dumplings are made with grated bottle gourd and chickpea flour, then baked instead of fried. The curry is made with tomatoes, onions, and spices and is full of flavor. This dish is perfect for anyone looking for a healthier version of this classic Indian dish. Try making this low-fat Lauki Kofta recipe and enjoy