Protein rich food-breakfast recipes -Lauki kofta curry

Here we are with one of my favorite recipe lauki kofta curry. Usually lauki also know as bottle guard or dudhi is not popular in every household. So instead of making lauki sabji I prepare koftas with it.

You can have koftas separately or make curry. These kofta are very yummy they just melt in your mouth. Kids will also like it. The creamy texture of this curry goes well with koftas. It is fully nutritious as well as tasty too.

kofta

 

Main ingredient of lauki kofta curry – lauki

Lauki is also known as bottle gourd, dudhi in Marathi, Anapkaye in Telugu.It is one of the most nutritious vegetable; lauki is rich in dietary fiber, vitamins and minerals. Lauki contain 96% water. As we heard lauki juice is rich in potassium and low in sodium, it is very helpful to reduce cholesterol levels as well as it helps to reduce symptoms of high blood pressure. Lauki works as detoxifying agent. Lauki vegetable helps in regulating the blood sugar levels and hence recommended in treating diabetes .

Health benefits of lauki kofta curry

  • Lauki kofta curry is high in protein as well as rich in calcium too.
  • Lauki kofta curry is good for diabetes treatment as it is rich in minerals especially copper and chromium.
  • We know lauki is good to reduce cholesterol level in the body, it contain good amount of dietary fiber, potassium and phosphorus.
  • Lauki kofta curry is rich in antioxidants such as vitamin A, Vitamin C, folic acid etc.
  • Lauki kofta curry is good for hairs as it is rich in iron, zinc, magnesium, calcium and other minerals.

Serving size – 5 people

Preparation time – 60 minutes

Ingredients:

kofta-6

 

Bottle gourd–500gm

Besan  (Bengal gram flour)–30gm (2 tbsp.)

Onion–100gm (3 medium sizes)

Tomato–200gm (3 big sizes)

Coriander leaves–5gm

Garlic–2tsp

Ginger – 2 tsp

Green chills- 2no

Chili powder – 1 tsp

Turmeric – 1/2 tsp

Jeera (cumin seeds) – 1 tsp

Dhania (coriander powder) – 2 tsp

Garam masala – 1 tsp

Groundnut – 10gm

Kaju (cashew nut)–5gm

Badam (almond) – 3 no

Milk cream – 1 tbsp.

Salt- as per taste

Oil– 20gm (for curry preparation only. We need extra oil for deep fry)

Method:

1 – Wash and grate bottle gourd, add some salt, leave it for 5 minutes. Squeeze it and remove excess water from bottle gourd.Add 2 spoon besan make small balls of it, as shown in figure. I used besan for binding of kofta balls.

2- Soak groundnut, kaju and badam in ½ cup of water for 30 minutes, grind it and make a paste.

3 – In grinder make tomato paste also.

4- Cut onion into big slices.

kofta-1

5 – In a pan deep fry the kofta balls. Keep them aside.

kofta-2

5 – Take a pan  add oil heat it,add chopped  onion slice fry it until it become brown then add ginger garlic paste,jeera, garam masala,coriander powder, turmeric and sliced green chills; fry the mixture for 1 minute. After that add tomato puree and fry it until oil separates. Then add ½ to 1 cup of water, as consistency you want.

6- When masala starts boiling add fried kofta balls and salt. Cook it for 1 minute. Please taste before adding salt.

kofta-3

7- Season with coriander leaves.

Serve hot with rice and pulkas.

 

Nutritional Information of Lauki kofta curry recipe

Energy kCal – 737.6,

Protein, gm – 20.3,

Carbohydrates, gm – 64.0,

Fat, gm – 44.3,

Dietary Fiber, gm – 25.0,

Vitamin A, mcg – 1238.3,

Vitamin B1, mg – 0.8,

Vitamin B2, mg – 0.3,

Vitamin B3, mg – 5.6,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 113.8,

Vitamin B12, mcg – 0.0,

Vitamin C, mg – 78.5,

Vitamin D, mcg – 0.0,

Vitamin E, mg – 3.0,

Vitamin K, mcg – 15.5,

Calcium, mg – 458.7,

Phosphorus, mg – 466.4,

Iron, mg – 11.2,

Magnesium, mg – 278.7,

Copper, mcg – 1218.7,

Manganese, mg – 2.3,

Molybdenum, mcg – 104.0,

Zinc, mg – 4.0,

Chromium, mcg – 300.8,

Selenium, mcg – 01.5,

Omega 3, mg – 0.0,

Omega 6, mg – 11700.0

 

Post Author: Diet kundali

Leave a Reply

Your email address will not be published. Required fields are marked *