Feb 192015
 
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I earlier shared my recipe for restaurant style Malai Kofta that uses a very creamy and smooth gravy. Today, I share my another healthy version of kofta curry using the same gravy but the koftas are not fried here, instead are grilled. For people who do not have an oven, they can deep-fry or shallow-fry the koftas.

The koftas are made with a healthy mix of gobi and palak. Gobi is great for digestion with good amount of fibre and palak has good protein levels in it. So, you make this for a healthy low-calorie dinner along with rotis or parathas.

You can check out my other kofta recipes —

1. Cabbage-oats kofta curry

2. Aloo kofta

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Serves: 2

Makes: 6 big koftas

Cooking time: 20 mins

Preparation time: 20 mins

For kofta

Gobi or cauliflower – ½ cup (cut into small pieces or grated)

Palak or spinach leaves – 1 cup (loosely packed)

Ginger-garlic paste – 1 tsp

Onions – ¼ cup (very finely chopped)

Coriander leaves – 1 tbsp (very finely chopped)

Coriander powder – 1 tsp

Cumin powder – ½ tsp

Amchur or dry mango powder – 1 tsp

Vinegar or lemon juice – ½ tsp

Salt – to taste

Green chili – 2 (very finely chopped)

Whole wheat flour – ¼ cup

Oil spray – (you can check the link provided for olive oil sprayer in the right sidebar)

For curry

Tomatoes – 1/2 cup

Onion – ½ cup

Ginger garlic paste – 1 tbsp

Cumin powder – 1tsp

Garam masala powder – 1 tsp

Turmeric – ½ tsp

Red chilli powder – 1 tbsp

Fresh cream or hung curd/dahi– 2 tbsp

Kasuri methi/dry fenugreek leaves – 1 tbsp

Coriander leaves – to garnish

Salt – to taste

Oil – 2 tbsp

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Preparing koftas:

  1. To prepare koftas, add oil in a pan and fry the ginger-garlic paste. Add the chili and fry till onions turn tender.
  2. Then add the grated cauliflower and palak and cook till the vegetable is cooked. Add salt to taste.
  3. Then add the coriander-cumin powder, amchur and give a good mix.
  4. Transfer this to a bowl and let it cool.
  5. Then add the onions, coriander leaves, vinegar and wheat flour and make koftas out of it. Adjust the flour as per the moisture in the mixture.
  6. Place the koftas on a greased baking tray and spray oil on them. I recommend using oil spray if you have one, as it really reduces the amount of oil used. I have been using one since 2 years now and has been very useful for me. You can check the link provided in the right sidebar.
  7. Grill them in the oven till they turn golden brown on both sides (rotate them once after 10 minutes). This took me about 20 minutes, but might vary depending on your oven.
Before grilling

Before grilling

After grilling

After grilling

Preparing curry:

  1. To prepare the curry, heat oil in a pan and add the onions and ginger garlic paste. Fry till the raw smell disappears.
  2. Then add the tomato, cumin powder, turmeric, red chili powder, garam masala and a pinch of salt. Cook covered for a minute. Let cool.
  3. Once cool, blend the onion-tomato mixture to form a smooth silky paste.
  4. Add this into the same pan and add about ½ cup water. Let it simmer for about 2 minutes.
  5. Add the cream or dahi, kasuri methi and desired salt. Simmer for another minute and remove from heat.
  6. Just before serving, place the koftas in the serving bowl and pour the rich silky gravy over it. Garnish with coriander leaves. You can also serve them on top of the gravy like I did!!

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Note: 

1. The gravy can be changed as per your taste and liking.

2. I sometimes provide external links to products and content to simply help you with similar products that I use, I do not endorse the products so please use your discretion in purchasing any such products.

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