Paneer Kofta

Paneer Kofta is a delicious Indian dish made from spiced paneer and vegetable dumplings, served in a rich tomato-based sauce. This high-protein meal is not only satisfying but also packed with flavors that tantalize the taste buds.

Ingredients

• Paneer - 200 grams
• Boiled potatoes - 100 grams
• Carrot (grated) - 50 grams
• Green peas - 50 grams
• Ginger (grated) - 1 teaspoon
• Green chili (finely chopped) - 1 small
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cornflour - 2 tablespoons
• Oil - for frying
• Tomato puree - 200 grams
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Cream - 2 tablespoons
• Cilantro (for garnish) - a handful

Steps

1. In a mixing bowl, combine crumbled paneer, boiled and mashed potatoes, grated carrot, green peas, ginger, green chili, coriander powder, cumin powder, garam masala, and salt. Mix well until all ingredients are combined.
2. Add cornflour to the mixture and knead gently to form a smooth dough. Shape the mixture into small balls (koftas).
3. Heat oil in a pan over medium heat and fry the koftas until golden brown. Remove and drain on paper towels.
4. In another pan, heat 1 tablespoon of oil and sauté the chopped onions until translucent. Add minced garlic and cook for another minute.
5. Pour in the tomato puree and cook for about 5-7 minutes, stirring occasionally. Add salt to taste.
6. Reduce heat and stir in the cream, cooking for an additional 2 minutes until the sauce is creamy and combined.
7. Carefully add the fried koftas to the sauce, letting them simmer for about 5 minutes so they absorb the flavors.
8. Garnish with fresh cilantro and serve hot with naan or rice.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in protein from paneer, aiding muscle repair and growth.
• Rich in vitamins and minerals from vegetables, promoting overall health.

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