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healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi |

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Tarla Dalal

 06 December, 2024

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Table of Content

About Healthy Lauki Kofta Curry, Indian Lauki Ka Kofta down arrow
Ingredients down arrow
Methods down arrow
If you liked our healthy lauki kofta curry, do try other healthy subzi recipes down arrow
What is healthy lauki kofta curry recipe made of? down arrow
How to make koftas for healthy lauki kofta curry down arrow
How to make curry for healthy lauki kofta curry down arrow
How to proceed down arrow
Tips to make healthy lauki kofta curry down arrow
Health benefits of healthy lauki kofta curry down arrow
Nutrient values down arrow

healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi | with 42 amazing images.

healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi is for all health conscious who are looking for low fat Punjabi sabzi. Learn how to make Indian lauki ka kofta.

To make healthy lauki kofta curry, for the lauki koftas strain the liquid out of the bottle gourd and preserve it to add in the gravy. Combine all the ingredients in a non-stick pan and stir it over medium flame till the mixture leaves the sides of the pan. This will take 5 to 6 minutes. Remove and cool slightly. Divide this mixture into 14 equal portions and roll each portion into oval koftas. Keep aside.

For the curry, heat the oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for a minute. Add the ginger paste, garlic paste, tomatoes, turmeric powder, coriander-cumin seeds powder and chilli powder and cook for 1 to 2 minutes, while stirring occasionally. Add 1½ cups of water, mix well and bring to a boil for 2 to 3 minutes, while stirring occasionally. Add the salt and cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add the koftas, and garam masala, mix gently and cook on a medium flame for another 1 to 2 minutes. Serve hot with parathas or brown rice.

These koftas are prepared with lauki in a larger proportion, in comparison to potato, to minimize the caloric value of the dish. Also, koftas are not deep-fried, but are simmered and cooked in the curry itself. This makes a tasty Indian lauki ka kofta.

This non-fried bottle gourd kofta curry has the benefit of antioxidants like lycopene from tomatoes and vitamin C from bottle gourd. While heart patients and other healthy individuals can opt for this sabzi as compared to the cream and fat laden restaurant sabzis, it is best for diabetics and weight watchers to restrict it because of the use of potatoes and cornflour.

Tips to make healthy lauki kofta curry. 1. The koftas tend to crumble if you boil them too much in the gravy. So, it's better to add them just before you're ready to serve them. 2. Do not grate the bottle gourd in advance as it will turn black. 3. You can add little sugar if you wish to.

Enjoy healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi | with step by step photos.

 

Healthy Lauki Kofta Curry, Indian Lauki ka Kofta recipe - How to make Healthy Lauki Kofta Curry, Indian Lauki ka Kofta

Tags

Preparation Time

15 Mins

Cooking Time

16 Mins

Total Time

31 Mins

Makes

4 servings

Ingredients

Method

For the lauki koftas
 

  1. Strain the liquid out of the bottle gourd and preserve it to add in the gravy.
  2. Combine all the ingredients in a non-stick pan and stir it over medium flame till the mixture leaves the sides of the pan. This will take 5 to 6 minutes.
  3. Remove and cool slightly. Divide this mixture into 14 equal portions and roll each portion into oval koftas. Keep aside.


For the curry
 

  1. Heat the oil in a deep non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the onions and sauté on a medium flame for a minute.
  3. Add the ginger paste, garlic paste, tomatoes, turmeric powder, coriander-cumin seeds powder and chilli powder and cook for 1 to 2 minutes, while stirring occasionally.
  4. Add 1½ cups of water, mix well and bring to a boil for 2 to 3 minutes, while stirring occasionally.
  5. Add the salt and cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  6. Add the koftas, and garam masala, mix gently and cook on a medium flame for another 1 to 2 minutes.
  7. Serve the healthy lauki kofta curry hot with parathas or brown rice.


Handy tip
 

  1. The koftas tend to crumble if you boil them too much in the gravy. So, it's better to add them just before you're ready to serve them.

healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | Video by Tarla Dalal

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Healthy Lauki Kofta Curry, Indian Lauki ka Kofta recipe with step by step photos

if you liked our healthy lauki kofta curry, do try other healthy subzi recipes

 

    1. If you liked our healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi, try other healthy subzi recipes. 
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what is healthy lauki kofta curry recipe made of?

 

    1. for the koftas 1 1/2 cups grated bottle gourd (doodhi / lauki), 1/3 cup boiled , peeled and mashed potatoes, 1/2 cup besan (bengal gram flour), 1 1/2 tsp finely chopped green chillies, 1 tsp ginger-garlic (adrak-lehsun) paste, 1 tsp chaat masala and salt to taste. See below image of List of ingredients for healthy lauki kofta curry.
    2. for the curry 1 tsp oil, 1 tsp cumin seeds (jeera), 1/2 cup grated onions, 1 tsp ginger (adrak) paste, 1 tsp garlic (lehsun) paste, 1/2 cup grated tomatoes, 1/2 tsp turmeric powder (haldi) 1/2 tsp coriander-cumin seeds (dhania-jeera) powder, 1/2 tsp chilli powder, salt to taste, 1 tsp cornflour, 2 tbsp low fat milk , 99.7% fat-free and 1/2 tsp garam masala. See below image of List of ingredients for healthy lauki kofta curry.
how to make koftas for healthy lauki kofta curry

 

    1. This is 1 1/2 cups grated bottle gourd (doodhi / lauki). 
    2. Squeeze it between your palms and remove excess water. 
    3. Add the squeezed bottle gourd in a broad non-stick pan. 
    4. Add 1/2 cup besan (bengal gram flour). 
    5. Add 1/3 cup boiled , peeled and mashed potatoes. 
    6. Add 1 1/2 tsp finely chopped green chillies. 
       
    7. Add 1 tsp ginger-garlic (adrak-lehsun) paste. 
    8. Add 1 tsp chaat masala. 
    9. Add salt to taste. 
    10. Mix well. 
    11. Cook on a medium flame for 5 to 6 minutes, while stirring continuously. Keep aside. 
    12. Remove into a plate and cool. 
    13. Divide into 14 equal portions. 
    14. Roll each portion into an oval shape. Keep aside. 
how to make curry for healthy lauki kofta curry

 

    1. to make curry for healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi, take 1 tsp cornflour in a small bowl. 
    2. Add 2 tbsp low fat milk .
    3. Mix well using a whisk till smooth. Keep aside. 
    4. Heat 1 tsp oil in a deep non-stick pan.
    5. Add 1 tsp cumin seeds (jeera).
    6. When the seeds crackle, add 1/2 cup grated onions. 
    7. Sauté on a medium flame for a minute.
    8. Add 1 tsp ginger (adrak) paste. 
    9. Add 1 tsp garlic (lehsun) paste. 
    10. Add 1/2 cup grated tomatoes. 
    11. Add 1/2 tsp turmeric powder (haldi). 
    12. Add 1/2 tsp coriander-cumin seeds (dhania-jeera) powder. 
    13. Add 1/2 tsp chilli powder. 
    14. Cook for 1 to 2 minutes, while stirring occasionally.
    15. Add 1½ cups of water.
    16. Mix well and bring to a boil for 2 to 3 minutes, while stirring occasionally.
    17. Add salt to taste. 
    18. Add the cornflour-water mixture. 
    19. Mix well and cook on a medium flame for 1 minute, while stirring occasionally.
how to proceed

 

    1. Just before serving, re-heat the curry, add the koftas.
    2. Add 1/4 tsp garam masala. 
    3. Mix gently and cook on a medium flame for another 1 to 2 minutes.
    4. Serve healthy lauki kofta curry recipe | Indian lauki ka kofta | non fried bottle gourd kofta curry | healthy sabzi, hot with parathas, rotis or brown rice.
tips to make healthy lauki kofta curry

 

    1. The koftas tend to crumble if you boil them too much in the gravy. So, it's better to add them just before you're ready to serve them. 
    2. Do not grate the bottle gourd in advance as it will turn black. 
    3. You can add little sugar if you wish to.  
health benefits of healthy lauki kofta curry

 

    1. Healthy Lauki Kofta Curry - a low calorie sabzi.
    2. Though this sabzi makes use of small quantities of potatoes, it lends only 90 calories per serving.
    3. We suggest this sabzi as a substitue to fried kofta curry.
    4. Heart patients can include this non-fried kofta curry in their diet.
    5. However it is best for diabetics and weight watchers to restrict it because of the use of potatoes and cornflour. 
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy90 cal
Protein3.5 g
Carbohydrates14.3 g
Fiber3.7 g
Fat2.2 g
Cholesterol0 mg
Sodium15.5 mg

Click here to view Calories for Healthy Lauki Kofta Curry, Indian Lauki ka Kofta

The Nutrient info is complete

Your Rating*

user
Smita yatish naran

March 13, 2025, midnight

5 
user
Smita yatish naran

March 13, 2025, midnight

5 
user
Vasanti negandhi

March 13, 2025, midnight

5 
user
Vasanti negandhi

March 13, 2025, midnight

V nice recipe will surely try

5 
user
Madhu

March 13, 2025, midnight

Please specify quantity for potatoes

4 
user
Tarla Dalal

March 13, 2025, midnight

Thanks for the feedback. It is 1/3 cup boiled, peeled and mashed potatoes. The recipe has been updated. Keep reviewing recipes and articles you loved.

user
bhavika chawla

March 13, 2025, midnight

5 
user
Tarla Dalal

March 13, 2025, midnight

Hi Bhavika , we are delighted you loved the Lauki Kofta Curry recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.

user
Foodie #542714

March 13, 2025, midnight

the koftas should be deep fried.

3 
user
Deepmala anand

March 13, 2025, midnight

Vry good recipe.... Everybody like fried kofta's but these steamed kofta's r vry good for weight watchers.

5 
user
Pavani

March 13, 2025, midnight

This recipe is too good. I did the same way and koftas without deep frying is really nice . Everybody liked it. Thanks for this recipe and you are the best. Your recipes are simple, nutritious and tasty. The way they are made make cooking easy and enjoyable. Thank you.

5 
user
Tarla Dalal

March 13, 2025, midnight

Hi Pavani , we are delighted you loved the Lauki Kofta Curry recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.

user
Foodie #676202

March 13, 2025, midnight

5 
user

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