Kofta Curry

For a Serving Size of Two:

Ingredients:

For the Kofta:

• 100 grams grated bottle gourd (lauki)
• 50 grams grated carrot
• 30 grams chickpea flour
• 10 grams finely chopped coriander leaves
• ½ teaspoon cumin powder
• ½ teaspoon red chili powder
• ½ teaspoon turmeric powder
• Salt to taste
• 1 – 2 teaspoons oil for frying

For the Curry:

• 100 grams finely chopped onion
• 100 grams finely chopped tomato
• 30 grams finely chopped bell pepper
• 1 tablespoon ginger-garlic paste
• 1 teaspoon oil
• ½ teaspoon cumin seeds
• ½ teaspoon coriander powder
• ½ teaspoon garam masala
• ½ teaspoon red chili powder
• Salt to taste
• 50 ml water (adjust as needed)

Procedure:

• In a bowl, combine grated bottle gourd, grated carrot, chickpea flour, coriander leaves, cumin powder, red chili powder, turmeric powder, and salt. Mix well.
• Form small balls from the mixture. Heat oil in a pan and shallow fry the koftas until golden brown. Drain on paper towels and set aside.
• In a pan, heat oil and add cumin seeds. Once they splutter, add finely chopped onions and sauté until golden brown.
• Add ginger-garlic paste and sauté for another minute. Then, add chopped tomatoes and bell pepper. Cook until the tomatoes are soft.
• Stir in coriander powder, garam masala, red chili powder, and salt. Cook for 2-3 minutes, then add water to reach the desired consistency.
• Add the fried koftas to the curry and let them simmer for 5-7 minutes.
  Serve hot with whole wheat roti or brown rice.

Nutritional Benefits:

Nutritional Information:

• Calories: 330 kcal
• Protein: 9 g
• Carbohydrates: 42 g
• Fat: 17 g