Baked Lau Er Kofta: Healthy Bengali Bottle Gourd Dumplings
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About Baked Lau Er Kofta: Healthy Bengali Bottle Gourd Dumplings
Discover the joy of Lau Er Kofta, a beloved Bengali dish featuring tender bottle gourd dumplings in a vibrant, spicy gravy. This healthier twist bakes the koftas instead of deep-frying, resulting in a lighter yet equally flavorful experience.As a home cook, I prioritize healthier cooking methods without sacrificing taste. Baking or grilling are my go-to alternatives to deep frying, and this recipe is a perfect example of that philosophy. Bottle gourd, a summer staple in Bengali cuisine, is transformed into a delightful culinary masterpiece.This recipe provides a simple yet elegant way to enjoy this nutritious vegetable. Prepare to impress your family and friends with this unique and flavorful Bengali delicacy!
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Recipe Time & More
Prep40 minutes
Cook20 minutes
Total1 hour
Ingredients
For the Kofta
- 1 Bottle Gourd grated, medium size
- 1 tbsp Ginger Paste
- 1 tbsp Garlic Paste
- 1 tsp Garam Masala bengali style
- 1 Chili finely chopped, green
- 1/4 - 1/3 cup All-Purpose Flour or gram flour (besan)
- 1 tsp Salt to taste
For the Gravy
- 1 tsp Cumin Seeds shahi jeera (optional)
- 1 Bay Leaf
- 1 medium Onion finely chopped
- 2 medium Tomato
- 1 inch Ginger
- 4-5 Garlic Cloves
- 2 Chili green
- 1/4 tsp Turmeric Powder
- 1/2 tsp Cumin Powder
- 1 tbsp Coriander Powder
- 1 pinch Sugar
- 1 tsp Salt to taste
- 2 tbsp Refined Oil or vegetable oil
- 2 tbsp Coriander chopped, with stalks
- 1 cup Water or as needed for gravy consistency
Instructions
Prepare the Bottle Gourd
- Grate the bottle gourd and squeeze out as much moisture as possible. Reserve the extracted juice for later use in the gravy. Microwave the grated bottle gourd on high for 3 minutes to soften it further. Let it cool completely and squeeze again if needed.
Make the Kofta
- In a bowl, combine the squeezed bottle gourd, ginger paste, garlic paste, green chilies, salt, garam masala, and all-purpose flour. Mix thoroughly until a dough forms. Add the flour gradually, using only enough to bind the mixture.
Bake the Kofta
- Preheat oven to 400°F (200°C). Grease a baking dish lightly. Shape the kofta mixture into small balls and place them in the prepared baking dish. Drizzle a little oil over the koftas. Bake for 15 minutes, then broil for 5-10 minutes until lightly browned.
Prepare the Gravy
- While the koftas are baking, prepare the gravy. Blend tomatoes, ginger, garlic, and green chilies into a smooth paste.
Sauté the Gravy Base
- Heat oil in a pan over medium heat. Add cumin seeds and bay leaf. Once fragrant, add the chopped onions and sauté until translucent.
Simmer the Gravy
- Add the blended tomato mixture to the pan and cook for 5-7 minutes until the oil starts separating. Add cumin powder, coriander powder, salt, and sugar. Stir well to combine. Add water and bring to a gentle simmer.
Combine and Serve
- Simmer the gravy for 4-5 minutes, adjusting seasoning as needed. Add the baked koftas to the gravy and simmer for another 2-3 minutes, allowing the flavors to meld. Stir in the garam masala and chopped coriander leaves. Remove from heat. Cover and let the flavors meld before serving hot with rice or roti.
Recipe Notes
Expert Tips for Perfect Lau Er Kofta
- For extra flavor, use a mix of both cumin seeds and powder in the gravy.
- Don't over-mix the kofta dough; a slightly coarse texture is desirable.
- If you don't have a microwave, you can steam the grated bottle gourd instead.
- Adjust the amount of green chilies according to your spice preference.
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Recipe Nutrition
Calories: 47kcalCarbohydrates: 10gProtein: 1gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gSodium: 120mgPotassium: 240mgFiber: 3gSugar: 4gVitamin A: 524IUVitamin C: 16mgCalcium: 35mgIron: 1mg
Priyanjali Joardar
Articles: 36
4 Comments
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Superb koftas but i suggest little more gravy then awesome
Superb koftas but i like little more gravy then awesome
kofta looks superb
Lovely, esp as you have baked the Koftas, instead of frying..