This original Tarla Dalal recipe can be viewed for free

Bread Koftas In Pumpkin Curry ( Healthy Subzi)


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Amazingly tasty steamed koftas cooked in a low calorie gravy made of pumpkin, vegetables and low fat curds.

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Preparation Time: 
Cooking Time: 
Makes 6 servings
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Ingredients


For The Koftas
6 whole wheat bread slices
1/4 cup fresh low-fat curds
2 tbsp chopped coriander (dhania)
1 tsp finely chopped green chillies
salt to taste

For The Pumpkin Curry
1 1/2 cups peeled and chopped red pumpkin (bhopla / kaddu)
2 large tomatoes
1 tbsp oil
1/2 cup grated onions
2 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp turmeric powder (haldi)
1 tsp garam masala
3/4 cup fresh low-fat curds
1/2 cup boiled green peas
1 cup boiled and peeled small potatoes
salt to taste

For The Garnish
2 tbsp chopped coriander (dhania)

Method
For the koftas

  1. Remove the crust from the bread slices.
  2. Soak the bread in the curds for 20 minutes.
  3. Add the coriander, green chillies and salt and mix well.
  4. Divide the mixture into 18 equal portions and shape each portion into marble-sized balls. Steam in a steamer for 10 minutes or microwave on high for 20 seconds. Keep aside.

For the pumpkin curry

  1. Combine the pumpkin with 1 cup of water in a deep pan and cook on a medium flame till well cooked. Keep aside to cool slightly.
  2. Blend the pumpkin in a liquidiser to make a purée. Keep aside.
  3. Put the tomatoes in hot water for 10 minutes. Remove the skin and grate into a purée. Keep aside.
  4. Heat the oil in a non-stick kadhai, add the onions and sauté then till they turn light brown in colour.
  5. Add the chilli powder, coriander-cumin seeds powder, turmeric powder and garam masala and sauté on a medium flame for a few more seconds.
  6. Add the curds, prepared pumpkin purée, prepared tomato purée, ½ cup of water and cook for a few minutes.
  7. Add the green peas, potatoes and salt and mix well. Keep aside.

How to proceed

  1. Just before serving, add the prepared koftas to the curry and bring to boil.
  2. Serve hot garnished with coriander.
Nutrient values per serving
EnergyProteinCHOCalciumFatIron
102 Kcal 4.8 gm 16.5 gm 120.2 mg 2.8 gm 0.9 mg
RECIPE SOURCE : Healthy SubzisBuy this cookbook
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