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Lauki Kofta

 

Lauki kofta is a dish made of small bottle gourd dumplings fried and served in a tomato – onion sauce. It is a popular North Indian curry. It is very flavourful and is a good vegetarian substitute for meatballs.

 

 

Ingredients and Preparation

 

Lauki kofta is made of grated bottle gourd, Bengal gram flour, ginger and chilli paste, red chilli powder and chaat masala. The gravy is made of onion, garlic, ginger, green chillies and tomato. Indian spices like turmeric, red chilli powder, garam masala, coriander seed powder, cumin and little fresh cream is used.

Koftas are made by mixing all the ingredients and making small balls. These balls are deep fried and kept aside. A basic gravy is made by cooking all the ingredients in oil till no water separated. Koftas are added and cooked till they absorb the gravy and become soft.

 

 

Serving

 

·         Lauki kofta is served with plain paratha or laccha paratha.  

·         It can also be served with hot steamed rice.

 

 

Health and Nutrition Facts

 

Serving size – 2 kofta and gravy

Calories – 220 cal, Fat – 8 g, Protein – 3 g, Carbohydrate – 10 g, Fiber – 2 g

·         Lauki kofta is high in calories and fat. Cooking the bottle gourd twice destroys all the nutrients present in it.

·         A healthier way to cook lauki kofta is by steaming the dumplings. These dumplings are called as muthia. These can be tempered and added to the gravy. This retains the nutrients to a certain extent.

·         Healthier flours like wheat flour, ragi flour or bajra flour can be used instead of Bengal gram flour as it causes flatulence.

·         Bottle gourd is a very good source of fiber and helps to prevent constipation. It acts as a body detoxifier.