Are you looking for a healthy, flavorful, and surprisingly easy dinner recipe? Look no further! This Bottle Gourd Kofta recipe is a delicious twist on traditional koftas, offering a lighter, healthier alternative without compromising on taste. Perfect for a quick weeknight dinner or a special occasion, these koftas are sure to become a family favorite. This easy recipe is packed with flavor and is a great example of homemade cooking at its finest. Get ready to impress yourself and your loved ones!
Ingredients:
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For the Kofta:
- 1 medium-sized bottle gourd (about 500g), peeled, deseeded, and grated
- 1 medium onion, finely chopped
- 1 cup fresh coriander leaves, chopped
- 1/2 cup fresh mint leaves, chopped
- 1/4 cup breadcrumbs
- 1 teaspoon ginger paste
- 1 teaspoon green chili paste (adjust to your spice preference)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to your spice preference)
- 1/4 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil for shallow frying
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For the Gravy:
- 2 tablespoons oil
- 1 medium onion, finely chopped
- 1 teaspoon ginger paste
- 1 teaspoon green chili paste (adjust to your spice preference)
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon red chili powder (adjust to your spice preference)
- 1/2 teaspoon garam masala
- 1/2 cup tomato puree
- 1 cup water
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
Preparing the Bottle Gourd Kofta:
- Squeeze out excess water: After grating the bottle gourd, place it in a clean cloth or muslin bag and squeeze out as much water as possible. This is crucial for the koftas to hold their shape.
- Mix the ingredients: In a large bowl, combine the squeezed bottle gourd, chopped onions, coriander, mint, breadcrumbs, ginger paste, green chili paste, turmeric powder, red chili powder, garam masala, and salt. Mix well to ensure all ingredients are evenly distributed.
- Shape the koftas: Roll the mixture into small, oblong koftas (approximately 2 inches long).
- Shallow fry the koftas: Heat oil in a pan over medium heat. Carefully place the koftas in the pan and fry until golden brown on all sides. Remove from the pan and set aside.
Making the Gravy:
- Sauté the onions: In the same pan, heat oil and sauté the chopped onions until golden brown.
- Add spices: Add ginger paste, green chili paste, turmeric powder, red chili powder, and garam masala. Sauté for a minute until fragrant.
- Simmer the gravy: Add tomato puree and water. Bring to a simmer, then reduce the heat and cook for about 5-7 minutes, or until the gravy slightly thickens. Season with salt to taste.
- Combine koftas and gravy: Gently add the fried bottle gourd koftas to the gravy. Simmer for another 2-3 minutes to allow the flavors to meld.
Serving:
Garnish with fresh coriander leaves and serve hot with roti, naan, or rice. Enjoy this healthy and delicious meal!
Cooking Tips:
- For crispier koftas, ensure the bottle gourd is completely dry before mixing the ingredients.
- You can adjust the spice levels according to your preference.
- If you prefer a thicker gravy, simmer it for a longer time.
- Leftovers can be stored in the refrigerator for up to 2 days.
Variations:
- Add finely chopped vegetables like carrots or peas to the kofta mixture for added nutrition and flavor.
- Use different herbs and spices to create your own unique flavor combinations.
- For a richer gravy, you can add a tablespoon of cream or yogurt at the end.
Nutritional Information (per serving, approximate):
This recipe provides a healthy and low-calorie meal option. The exact nutritional content will vary depending on the specific ingredients used and serving size. However, expect a relatively low-fat, high-fiber, and good source of vitamins and minerals. For precise nutritional information, use a nutrition calculator with your specific ingredient quantities. This dish is a fantastic addition to any healthy meal plan.
This easy bottle gourd kofta recipe is perfect for those busy weeknights when you still crave a delicious and healthy homemade meal. It's a quick dinner idea that is both satisfying and nutritious, making it a great option for the whole family. Enjoy!