About Baked Lauki Kofta in Light Tomato Curry
This baked lauki kofta in a light tomato curry is a comfort food dinner reimagined for PCOS.The koftas are baked instead of fried, with besan for protein and binding.
Recipe Time & More
Prep20 minutes
Cook30 minutes
Total50 minutes
Ingredients
For the Koftas
- 2 cup Bottle Gourd Grated and squeezed, lauki
- 1/3 cup Besan Gram flour
- 2 tbsp Chana Powder Sattu, for extra protein, roasted
- 1/2 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Powder Roasted
- 1/4 teaspoon Salt For koftas
For the Light Tomato Curry
- 1 cup Tomato Pureed
- 1/4 cup Onion Finely chopped
- 1/2 teaspoon Ginger Garlic Paste For curry
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 1/4 teaspoon Garam Masala
- 2 teaspoon Oil For curry
- 1/2 teaspoon Salt For curry
- 1 tbsp Coriander Leaves Chopped
Instructions
Making the Koftas
- Squeeze the grated lauki well to remove excess water. Reserve the water for the curry.
- Mix lauki with besan, roasted chana powder, ginger garlic paste, cumin powder, and salt to form a soft dough.
- Shape into small round koftas and place on a lined baking tray.
- Bake at 200 degrees C for 18-20 minutes, turning halfway, until golden.
Making the Curry
- Heat oil and add cumin seeds. Add onion and saute until golden.
- Add ginger garlic paste, then tomato puree, turmeric, coriander powder, and salt. Cook until the masala leaves oil.
- Add the reserved lauki water and a little extra water if needed. Simmer for 5-6 minutes.
Bringing it Together
- Add baked koftas to the curry just before serving so they hold their shape.
- Finish with garam masala and chopped coriander. Serve warm.
Recipe Notes
Good To Know
Baking the koftas instead of frying keeps the dish PCOS-friendly without losing the comfort factor.Why It Works for PCOS
- Besan and roasted chana powder add plant protein
- Lauki keeps the dish light and easy to digest
- Baking instead of deep frying drops fat significantly
Expert Tips
- Squeeze lauki well or the koftas will fall apart
- Add koftas to the curry just before serving so they do not turn mushy
Serving Suggestion
Three to four koftas in light curry make a satisfying dinner. Skip rice or roti at night to keep it PCOS-friendly.Recipe Nutrition
Calories: 227kcalCarbohydrates: 34gProtein: 9gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 897mgPotassium: 625mgFiber: 8gSugar: 5gVitamin A: 655IUVitamin C: 12mgCalcium: 122mgIron: 4mg