Published by Food Fantasy

This Healthy Lauki Kofta Curry is a dreamy amalgamation of bottle-gourd kofta (dumplings) simmered in a luscious spicy tomato gravy. Traditional lauki curries are generally considered heavy, and hence this one uses air-fried lauki kofta, or shallow-fried in an appe pan with minimal oil for a healthier alternative. 

Nutritionist Rujuta Diwekar often prescribes the consumption of local and seasonal vegetables like lauki for helping out with gut health and hydration. This recipe is a nice way of promoting that!

Ingredients:

For the Kofta (Dumplings):

2 cups grated lauki (bottle gourd), juice squeezed

½ cup coarse besan (gram flour)

Salt, turmeric, red chili, and cumin seeds

Optional: Finely chopped coriander & green chilies

Cooking method: Air-fried, deep-fried dumplings, or shallow-fried in appe pan
 

For the Spiced Tomato Gravy:

2 tomatoes, 1 onion, 4 garlic cloves, 1-inch ginger – blended into cashew tomato-onion paste

Spices: cumin seeds, garam masala, turmeric, coriander powder

Oil for cooking

Water to adjust consistency
 

Preparation:

Combine grated lauki with besan and spices to get koftas. Form sphere-shaped koftas in the Punjabi style.

It goes without saying that these koftas must stay golden, whether in the air fryer, deep fryer, or in shallow oil.

Heat oil in a pan and sauté, first with cumin, then with onions, garlic, and ginger paste, until fragrant.

Add tomatoes and cook down, then add water to adjust the gravy.

In the gravy, allow the koftas to simmer for 2-3 minutes. Serve hot!

This especially goes well with roti and rice. The vegan gluten-free curry is a healthy yet comforting choice for your table-go-to lunch or dinner.