Lauki Kofta

Lauki Kofta is a delightful Indian dish made from grated bottle gourd, formed into soft dumplings, and cooked in a rich, spiced tomato gravy. This gluten-free dish is not only flavorful but also packed with nutrients, making it a perfect side for any meal.

Ingredients

• Bottle gourd (lauki) - 250 grams
• Besan (gram flour) - 3 tablespoons
• Ginger paste - 1 teaspoon
• Green chili (finely chopped) - 1
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Oil - for frying
• Onion (finely chopped) - 1 medium
• Tomato (pureed) - 1 medium
• Garlic paste - 1 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves (chopped) - for garnish
• Water - 1 cup

Steps

1. Grate the bottle gourd and squeeze out excess water using a clean cloth. Transfer the grated lauki to a mixing bowl.
2. Add besan, ginger paste, green chili, coriander powder, cumin powder, turmeric powder, and salt to the bowl with grated lauki. Mix well to form a dough-like consistency.
3. Heat oil in a frying pan over medium heat. Once hot, take small portions of the lauki mixture and shape them into round koftas. Carefully drop them into the hot oil and fry until golden brown. Remove and drain on paper towels.
4. In a separate pan, heat a tablespoon of oil and add chopped onions. Sauté until they turn translucent.
5. Add garlic paste and sauté for another minute, followed by the tomato puree. Cook until the oil separates from the mixture.
6. Stir in red chili powder, garam masala, and salt. Cook for another 2-3 minutes, adding water to achieve desired gravy consistency.
7. Gently add the fried koftas to the gravy and let them simmer for 5 minutes on low heat to absorb the flavors.
8. Garnish with fresh coriander leaves and serve hot with rice or gluten-free flatbreads.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 28 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, especially Vitamin C and potassium.
• High in dietary fiber, aiding digestion and promoting gut health.

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