Lauki Kofta Curry (Non-Fried)
Enjoy a guilt-free version of a classic! Soft, melt-in-your-mouth bottle gourd koftas are steamed, not fried, and simmered in a light, tangy tomato gravy. It's a wholesome and flavorful main course that's perfect for a healthy meal.
For 4 servings
- prep
Prepare the kofta mixture.
1.Place the grated bottle gourd in a muslin cloth or between your palms and squeeze out as much water as possible. Reserve the water for the gravy.2.In a mixing bowl, combine the squeezed bottle gourd, besan, grated ginger, green chili, turmeric powder, and salt.3.Mix well to form a thick, dough-like mixture. Do not add any extra water.TIPSqueezing the lauki thoroughly is crucial to prevent the koftas from breaking apart while steaming. - steam
Shape and steam the koftas.
1.Grease your palms lightly with a drop of oil.2.Divide the mixture into 16-20 equal portions and roll them into smooth, round balls.3.Arrange the koftas on a greased steamer plate or idli stand.4.Steam for 12-15 minutes, or until a toothpick inserted comes out clean. Set aside.TIPYou can also cook these in an appe (paniyaram) pan with a few drops of oil for a slightly crispy exterior. - saute
Start the gravy.
1.Heat oil in a non-stick pan or kadai over medium heat.2.Add cumin seeds and let them splutter. Add the asafoetida.3.Add the finely chopped onions and sauté until they turn soft and translucent. - simmer
Cook the gravy base.
1.Add the ginger-garlic paste and cook for a minute until the raw smell disappears.2.Stir in the tomato puree, coriander powder, red chili powder, and turmeric powder.3.Cook the masala, stirring occasionally, until it thickens and oil begins to separate from the sides (about 5-7 minutes). - mix
Finish the gravy.
1.Reduce the heat to low. Add the whisked low-fat yogurt and stir continuously for a minute to prevent it from curdling.2.Pour in the reserved lauki water and 1.5 cups of fresh water. Add salt and bring the gravy to a gentle boil.3.Simmer the gravy for 5-6 minutes until it reaches your desired consistency.TIPAlways add yogurt on low heat and stir constantly to ensure a smooth, creamy gravy. - assemble
Combine koftas and gravy.
1.Turn off the heat. Stir in the garam masala and crushed kasuri methi.2.Gently slide the steamed koftas into the hot gravy.3.Let them sit in the gravy for at least 5 minutes to absorb the flavors. - garnish
Garnish and serve.
Garnish with fresh coriander leaves. Serve the healthy lauki kofta curry hot with roti or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the lauki is fresh and tender for the best tasting koftas.
- 2Do not over-steam the koftas, as they can become hard.
- 3Add the koftas to the gravy just before serving to prevent them from becoming too soggy.
- 4For a richer gravy without adding fat, you can blend a small amount of the onion-tomato masala to make it smoother.
- 5The reserved water from the lauki is nutritious; using it in the gravy adds flavor and vitamins.
Adapt it for your goals.
Vegan
Substitute the low-fat dairy yogurt with a plant-based yogurt like cashew or almond yogurt to make this recipe completely vegan.
high proteinHigh protein
Add 1/2 cup of crumbled paneer or firm tofu to the kofta mixture to increase the protein content.
kid friendlyKid friendly
Reduce the amount of green chili and red chili powder to make it milder for children. You can also shape the koftas into fun shapes.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your asafoetida (hing) is certified gluten-free as some brands contain wheat flour.
Why this is on our healthy list.
Low in Fat and Calories
By steaming the koftas and using minimal oil, this recipe is significantly lower in fat and calories compared to the traditional deep-fried version, making it suitable for weight management.
Rich in Dietary Fiber
Bottle gourd (lauki) is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy gut.
Good for Hydration
Lauki has high water content, which helps in keeping the body hydrated and cool. It's also easy to digest.
Plant-Based Protein
The use of chickpea flour (besan) provides a good amount of plant-based protein, which is essential for muscle repair and overall body function.
Frequently asked questions
Yes, this version is very healthy. The koftas are steamed instead of deep-fried, which significantly reduces the fat and calorie content. The gravy is light and made with minimal oil, making it a nutritious choice.
