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Tender, melt-in-your-mouth bottle gourd dumplings simmered in a rich and creamy tomato-onion gravy. This North Indian classic is a fantastic way to enjoy lauki, turning a simple vegetable into a restaurant-worthy dish.
For 4 servings
Prepare the Kofta Mixture
Fry the Koftas
Tender, melt-in-your-mouth bottle gourd dumplings simmered in a rich and creamy tomato-onion gravy. This North Indian classic is a fantastic way to enjoy lauki, turning a simple vegetable into a restaurant-worthy dish.
This north_indian recipe takes 65 minutes to prepare and yields 4 servings. At 329.4 calories per serving with 8.84g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Start the Gravy Base
Cook the Masala
Finish the Gravy and Serve
Instead of deep-frying, cook the koftas in an appe pan, or bake them at 180°C (350°F) for 20-25 minutes, turning halfway through.
Create a small cavity in each kofta ball and fill it with a mixture of finely chopped cashews, raisins, and a pinch of garam masala before frying.
The recipe is naturally vegan if you use oil instead of ghee. Simply omit the optional fresh cream or substitute it with a plant-based cream like cashew or coconut cream.
For an even creamier texture, add 1 tablespoon of melon seed (magaz) paste along with the cashew paste.
Bottle gourd is rich in both soluble and insoluble dietary fiber, which helps in maintaining a healthy digestive tract, preventing constipation, and promoting regular bowel movements. Besan also contributes to the fiber content.
Lauki consists of about 92% water, making it an excellent vegetable for keeping the body hydrated and cool, especially during warmer months.
Besan (gram flour) is a key ingredient in the koftas and is a good source of plant-based protein, which is essential for muscle repair and overall body function.
A single serving of Lauki Kofta (about 1 cup) contains approximately 380-450 calories. The exact count can vary based on the amount of oil absorbed during frying and whether you add fresh cream.
Lauki Kofta is moderately healthy. The main ingredient, bottle gourd (lauki), is very nutritious, low in calories, and high in fiber and water. However, the koftas are traditionally deep-fried, which adds significant fat and calories. To make it healthier, you can bake or air-fry the koftas.
The most common reason for koftas breaking is excess moisture in the mixture. Ensure you squeeze out as much water as possible from the grated lauki. If the mixture still feels too wet, you can add an extra tablespoon or two of besan to help bind it.
Yes, absolutely! For a healthier version, you can cook the koftas in an appe (paniyaram) pan with a few drops of oil in each cavity. Alternatively, you can bake them on a lined tray at 180°C (350°F) for 20-25 minutes or until golden and cooked through.
Yes, this recipe is easily adaptable for a vegan diet. The base recipe uses oil. Just make sure to skip the optional fresh cream at the end, or replace it with a plant-based alternative like cashew cream.
For best results, store the gravy and the koftas in separate airtight containers in the refrigerator for up to 2-3 days. Reheat the gravy and add the koftas just before serving to prevent them from becoming soggy.
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