Lauki Kofta Curry is a delicious North Indian dish made with crispy bottle gourd koftas simmered in a flavorful tomato-based gravy. This comforting and wholesome curry pairs beautifully with roti or rice, offering a rich blend of spices and textures. It’s a perfect way to enjoy the health benefits of bottle gourd while indulging in a flavorful, satisfying meal.
Health Benefits:
- Low in Calories: Lauki is a low-calorie vegetable, making it great for weight management.
- Rich in Fiber: Bottle gourd is high in fiber, aiding digestion and maintaining gut health.
- Gluten-Free: This dish is naturally gluten-free, making it suitable for people with gluten sensitivity.
- Optional Baked Version: For a healthier version, koftas can be baked instead of fried.
Nutritional Highlights:
- Rich in Fiber (from lauki/bottle gourd)
- Good Source of Vitamins and Minerals
- Gluten-Free
- Low in Calories
- Protein (from besan and paneer, if used)
Nutritional Information (Per Serving):
- Calories: 280
- Protein: 7g
- Fat: 18g
- Carbohydrates: 20g
- Fiber: 5g
- Calcium: 10% of daily value
- Iron: 12% of daily value
Ingredients:
For the Kofta:
- Lauki (Bottle Gourd): 2 cups, grated
- Besan (Gram Flour): 3-4 tbsp
- Ginger: 1 tsp, grated
- Green Chilies: 1, finely chopped
- Garam Masala: 1/4 tsp
- Coriander Powder: 1/2 tsp
- Red Chili Powder: 1/4 tsp
- Salt: To taste
- Oil: For deep frying (or shallow frying/baking)
For the Gravy:
- Onions: 2 medium, finely chopped
- Tomatoes: 2 medium, pureed
- Ginger-Garlic Paste: 1 tbsp
- Cumin Seeds: 1/2 tsp
- Turmeric Powder: 1/2 tsp
- Coriander Powder: 1 tsp
- Red Chili Powder: 1/2 tsp
- Garam Masala: 1/2 tsp
- Kasuri Methi (Dried Fenugreek Leaves): 1 tsp (optional)
- Fresh Cream: 2 tbsp (optional, for richness)
- Oil: 2 tbsp
- Water: 1 1/2 cups (adjust for gravy consistency)
- Fresh Coriander Leaves: For garnish
Recipe Instructions:
1. Prepare the Kofta Mixture
Grate the lauki (bottle gourd) and squeeze out excess water. In a bowl, mix the grated lauki, besan, green chilies, grated ginger, garam masala, coriander powder, red chili powder, and salt. Combine until it forms a thick mixture that can be shaped into small balls.
2. Fry the Koftas
Heat oil in a pan. Take small portions of the lauki mixture and shape them into round koftas. Deep fry the koftas in batches until they are golden brown and crisp. Remove and drain on a paper towel. (Alternatively, you can shallow fry or bake them for a healthier version.)
3. Make the Gravy
Heat 2 tbsp of oil in a pan. Add cumin seeds and let them splutter. Add finely chopped onions and sauté until golden brown. Add ginger-garlic paste and cook until the raw smell disappears. Now, add the tomato puree and cook until the oil separates from the masala. Add turmeric, red chili powder, coriander powder, and salt. Mix well.
4. Simmer the Gravy
Add 1 1/2 cups of water to the masala and bring it to a boil. Let it simmer for 5-7 minutes until the gravy thickens slightly. You can adjust the consistency by adding more water. Add garam masala and kasuri methi. Stir well. You can also stir in some fresh cream at this stage for extra richness.
5. Add the Koftas
Just before serving, gently add the fried koftas to the hot gravy. Let them simmer in the gravy for 2-3 minutes to absorb the flavors.
6. Garnish and Serve
Garnish the Lauki Kofta Curry with freshly chopped coriander leaves and serve hot with roti, naan, or rice.
Tips and Tricks:
- Remove Excess Water from Lauki: Squeeze out as much water as possible from the grated lauki to ensure the koftas hold together and don’t break during frying.
- Crispy Koftas: Fry the koftas on medium heat to ensure they cook evenly and turn crispy without burning.
- Richness in Gravy: Adding a spoonful of cream or yogurt towards the end gives the curry a luxurious, rich texture.
