Kofta Sabzi

Kofta Sabzi is a delightful Indian dish featuring spiced vegetable dumplings simmered in a rich, tangy gravy. Perfectly paired with rice or flatbreads, it offers a burst of flavors that is both comforting and satisfying.

Ingredients

• Grated Bottle Gourd - 200 grams
• Chickpea Flour - 50 grams
• Onion - 1 medium, finely chopped
• Ginger - 1 inch, grated
• Green Chili - 1, finely chopped
• Cilantro - 2 tablespoons, chopped
• Cumin Powder - 1 teaspoon
• Coriander Powder - 1 teaspoon
• Turmeric Powder - 1/2 teaspoon
• Salt - to taste
• Oil - 3 tablespoons (for frying kofta)
• Vegetable Oil - 2 tablespoons (for gravy)
• Cumin Seeds - 1/2 teaspoon
• Tomato - 1 medium, pureed
• Garam Masala - 1/2 teaspoon
• Cream - 2 tablespoons (optional)
• Water - 1 cup

Steps

1. In a bowl, combine grated bottle gourd, chickpea flour, finely chopped onion, ginger, green chili, cilantro, cumin powder, coriander powder, turmeric powder, and salt. Mix well to form a dough.
2. Shape the mixture into small balls (koftas) and set aside.
3. Heat 3 tablespoons of oil in a pan over medium heat. Fry the koftas until golden brown, then remove and set aside on paper towels to absorb excess oil.
4. In the same pan, add 2 tablespoons of vegetable oil and heat. Add cumin seeds and let them splutter.
5. Add the pureed tomato and cook for about 5 minutes until the oil separates from the mixture.
6. Stir in garam masala, salt, and water. Bring to a simmer.
7. Add the fried koftas gently into the gravy and cook for another 10 minutes, allowing the koftas to absorb the flavors.
8. If desired, stir in cream before serving for a richer taste.
9. Serve hot with rice or naan.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 45 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains essential vitamins and minerals from vegetables, supporting overall health.

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