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Tender bottle gourd dumplings, fried to a golden brown and tossed in a fragrant, spiced onion-tomato masala. A delicious dry curry that pairs perfectly with roti or paratha.
Prepare the Bottle Gourd (Lauki)
Make the Kofta Mixture
Shape and Fry the Koftas
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Tender bottle gourd dumplings, fried to a golden brown and tossed in a fragrant, spiced onion-tomato masala. A delicious dry curry that pairs perfectly with roti or paratha.
This north_indian recipe takes 55 minutes to prepare and yields 4 servings. At 283.17 calories per serving with 8.06g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Masala
Cook the Masala
Combine and Finish
Instead of deep-frying, shape the koftas and cook them in an appe (paniyaram) pan with a few drops of oil, or bake them in a preheated oven at 200°C (400°F) for 15-20 minutes until golden.
To make Lauki Kofta Curry, add 1.5 cups of hot water and 0.25 cup of cream or cashew paste to the cooked masala. Bring to a simmer, then gently add the fried koftas and cook for 5 minutes before serving.
Add 1/2 cup of crumbled paneer to the kofta mixture for a richer, softer texture and a boost of protein.
Bottle gourd is rich in both soluble and insoluble fiber, which helps in maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements.
Besan (gram flour) is an excellent source of plant-based protein, which is essential for muscle repair, building tissues, and overall body function.
With a water content of over 90%, bottle gourd is incredibly hydrating, helping to replenish body fluids and keep you cool, especially in hot weather.
Low in calories and high in fiber, lauki can help you feel full for longer, reducing overall calorie intake and aiding in weight management goals.
The most common reason is excess moisture in the lauki. Ensure you squeeze out as much water as possible. Another reason could be an incorrect ratio of besan to lauki; the mixture should be firm enough to hold its shape.
Yes, for a healthier alternative, you can cook the koftas in an appe (paniyaram) pan with minimal oil or bake them in an oven at 200°C (400°F) for 15-20 minutes, turning halfway through.
Store the dish in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a pan over low heat. Avoid microwaving, as it can make the koftas rubbery.
Lauki itself is very healthy—low in calories and high in water content and fiber. The deep-frying process adds calories. To make it healthier, consider baking or air-frying the koftas. The dish is a good source of plant-based protein and fiber.
One serving of Dry Lauki Kofta contains approximately 280-350 calories, depending on the amount of oil absorbed during frying. Using a healthier cooking method like baking can significantly reduce the calorie count.
This recipe is naturally vegan as it does not use any dairy products like milk, yogurt, or ghee. Just ensure you use a plant-based oil for cooking.