Keto Lauki Kofta

Keto Lauki Kofta is a delightful Indian dish featuring soft, low-carb dumplings made from bottle gourd, simmered in a rich and flavorful tomato-based gravy. This dish is not only delicious but also a healthy option for those following a ketogenic diet.

Keto Lauki Kofta
30 minutes
Difficulty: Medium
Indian
280 kcal

Ingredients

  • Bottle Gourd (Lauki) - 200 grams
  • Almond Flour - 2 tablespoons
  • Psyllium Husk - 1 tablespoon
  • Ginger Paste - 1 teaspoon
  • Green Chili - 1, finely chopped
  • Salt - 1/2 teaspoon
  • Cumin Powder - 1/2 teaspoon
  • Turmeric Powder - 1/4 teaspoon
  • Oil (for frying) - 2 tablespoons
  • Tomato Puree - 150 grams
  • Onion - 1 small, finely chopped
  • Garlic Paste - 1 teaspoon
  • Garam Masala - 1/2 teaspoon
  • Cilantro (for garnish) - a handful, chopped

Steps

  1. Grate the bottle gourd and squeeze out excess water. In a mixing bowl, combine the grated bottle gourd, almond flour, psyllium husk, ginger paste, green chili, salt, cumin powder, and turmeric powder. Mix well to form a dough.
  2. Divide the dough into small equal portions and shape them into round balls (koftas).
  3. Heat oil in a frying pan on medium heat. Once hot, carefully add the koftas and fry until golden brown on all sides. Remove and set aside on paper towels to drain excess oil.
  4. In the same pan, add chopped onions and sauté until translucent. Add garlic paste and cook for an additional minute.
  5. Pour in the tomato puree, add garam masala, and season with salt. Cook the mixture for about 5-7 minutes until it thickens.
  6. Add the fried koftas to the gravy and gently mix to coat them. Cook for another 2-3 minutes to allow the flavors to meld.
  7. Garnish with chopped cilantro before serving. Serve hot with a side of low-carb roti or salad.

Nutrition

  • Calories: 280
  • Protein: 8 g
  • Carbs: 10 g
  • Fiber: 4 g
  • Sugar: 3 g
  • Sodium: 350 mg
  • Cholesterol: 0 mg
  • Total Fat: 22 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 20 g
  • Water: 0.3 L

Health Benefits

  • Low in carbohydrates, making it suitable for a ketogenic diet.
  • Rich in vitamins and minerals from bottle gourd, supporting overall health.

Tags

IndianLow CarbLunch