Recipe- Super Helathy Lauki Kofta Curry

Lauki Koftas is a common dish and is prepared in every household. My mom would made lauki kofta once in two weeks and as a kid, I never liked lauki. Back then, just the smell of lauki was enough to make me lose my appetite but now lauki koftas are my favorite, I guess tastes evolve. Today I am sharing a healthy version of lauki ke kofte – kofta curry prepared with non fried koftas. Vegetarian lauki/bottle gourd dumplings are tossed in onion-tomato based rich gravy and can be enjoyed with hot chapatis or serve it over bed of hot rice.

Bottle gourd is a blessing in disguise full of nutrients and low in calorie and by frying them we are adding extra calories to them. Prepared with a brush of oil, these koftas are super easy to make and are healthy. I like round koftas and appe pan takes care of that. Just drop a tablespoon of kofta mixture in the appe mold and they will come out round and perfectly brown, so soft and chewy.

Ingredients

For Kofte

1 small Lauki or bottle gourd (makes 14 koftas)
1 cup Besan
1/4 teaspoon Red chili powder
1/4 teaspoon Haldi
1 teaspoon Coriander powder (sukha dhaniya)
1 teaspoon Curd (thick Market curd/yogurt) (optional)
Salt to taste
Oil for Frying

For Masala

3 tablespoon Onion - Tomato paste (or onion-tomato masala)
1.5 tablespoon Curd
1/4 teaspoon each of Cumin seeds
1/4 teaspoon Garam Masala Powder
1/4 teaspoon Haldi (Turmeric powder)
1/4 teaspoon each of Red chili powder
1 teaspoon Coriander powder (sukha dhaniya)
Salt to taste
1 tablespoon Oil
1 teaspoon Cream (optional)

Method

Prepare Kofta

* Assemble all the ingredients.

* Wash, peel and grate the lauki/bottle gourd. Use the bigger side of the grater to grate the lauki.

* Tightly squeeze out all the liquid from the lauki. Do not miss this step or else the whole mixture will become runny and difficult to handle. Transfer it to a big bowl. Add in all the ingredients except curd and mix till blended.

* The mixture will be a thick paste. IF YOUR MIXTURE IS WET AND RUNNY add in 1 tablespoon of extra batter and adjust your seasonings. SKIP ADDING CURD.

* But if your mixture if thick and tight add curd to it and mix.

* After adding in the curd mixture will be all gooey but still thick.

* For the appe pan version - Heat appe pan on a medium low heat. Once hot brush it with oil and drop 1 tablespoon batter in each depression. The best part is you don't have to worry about shaping them. Cover and cook for 7-8 minutes on one side.

* Using its pointed spatula turn them over cover and cook for another 5 minutes till brown in color.
This is how they will look like. Soft and all browned. Set them aside.

* Time to shape the koftas. For the frying version - Heat oil in a kadhai. Apply some oil in your palm, take 1 tablespoon batter and roll it in between your palms. They will shape up like a ball. Drop them in hot oil and fry till golden brown.

* Fried Koftas are ready.

Prepare Gravy

* Assemble all the ingredients. If you don't have the onion tomato masala ready. Follow the link above.

* In a pan heat oil, add cumin seeds and as they start to sputter stir in onion-tomato masla along with curd and mix.

* Mix in all the dry spices one by one and mix till blended.

* Saute for 2-3 minutes on a medium low flame. Pour in 3/4 - 1 cup of water - depending on how thick you prefer your gravy. Remember to keep the gravy on the extra side as once the koftas are added to the gravy they will soak up most of the gravy. Bring it to a boil.Once boiled take it off the flame and allow it to cool down.

* Using a hand blender puree the gravy.

* It will become thick in consistency. Adjust your seasoning and return it to the flame.

* Add in the koftas.

* Mix and bring it to a boil.

* Cover and take it off the flame. Let the koftas soak in hot gravy for 10-15 minutes.

* Garnish with cream and chopped cilantro and enjoy with hot chapatis or over rice.