Kofta Curry

Kofta Curry is a rich and flavorful vegan dish featuring spiced lentil and vegetable balls simmered in a creamy tomato and coconut sauce. This hearty meal is perfect for lunch and is both satisfying and nutritious.

Ingredients

• Red lentils - 100 grams
• Potato - 1 medium, peeled and grated
• Carrot - 1 medium, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cilantro - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Chili powder - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons (for frying)
• Tomato puree - 200 grams
• Coconut milk - 200 ml
• Water - 100 ml
• Lemon juice - 1 tablespoon
• Garam masala - 1/2 teaspoon

Steps

1. Rinse the red lentils under cold water until the water runs clear, then soak them for 15 minutes.
2. In a mixing bowl, combine the soaked lentils, grated potato, grated carrot, chopped onion, minced garlic, grated ginger, cilantro, cumin powder, coriander powder, turmeric powder, chili powder, and salt. Mix well until a uniform mixture forms.
3. Shape the mixture into small balls (about 2.5 cm in diameter) to form the koftas.
4. Heat oil in a frying pan over medium heat. Fry the koftas in batches until golden brown on all sides, then remove and set aside on paper towels to drain excess oil.
5. In the same pan, add the tomato puree and cook for 5 minutes, stirring occasionally.
6. Add coconut milk, water, and garam masala to the tomato mixture. Stir well and bring to a simmer.
7. Carefully add the fried koftas into the curry sauce and let them simmer for an additional 10 minutes, allowing the flavors to meld.
8. Finish with a squeeze of lemon juice and adjust seasoning if necessary before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 6 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in fiber, promoting digestive health and satiety.

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