Baked Lauki Kofta

Baked Lauki Kofta is a delicious and healthy Indian dish made from grated bottle gourd, seasoned with spices, and baked to perfection. This dairy-free recipe offers a flavorful twist on traditional kofta, making it a guilt-free delight.

Ingredients

• Lauki (bottle gourd) - 250 grams, grated
• Chickpea flour (besan) - 3 tablespoons
• Onion - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Garlic - 1 clove, minced
• Green chili - 1 small, finely chopped
• Cilantro - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Baking powder - 1/4 teaspoon
• Lemon juice - 1 teaspoon

Steps

1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
2. In a bowl, combine the grated lauki with salt and let it sit for 10 minutes to extract excess moisture.
3. Squeeze out the excess water from the grated lauki and transfer it to a mixing bowl.
4. Add chickpea flour, chopped onion, ginger, garlic, green chili, cilantro, cumin powder, coriander powder, turmeric powder, black pepper, baking powder, and lemon juice to the lauki.
5. Mix all the ingredients thoroughly until a dough-like consistency forms. Adjust seasoning if needed.
6. Shape the mixture into small kofta balls or patties.
7. Place the shaped koftas on the prepared baking tray and brush them lightly with olive oil.
8. Bake in the preheated oven for 25-30 minutes or until golden brown, flipping them halfway through for even cooking.
9. Once baked, remove from the oven and let them cool for a few minutes before serving.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 30 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.3 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Low in calories, making it a great option for weight management.

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