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Jun 2, 2010

Low fat Lauki Kofta recipe

           Lauki or bottlegourd became extremely popular in India when The Yog Guru Ramdev baba advised people to include them in the diet as it helps in reducing weight.It was even available in the fruit juice centers menu card and not so popular vegetable became a part of every household. Lauki has great importance in the Indian ayurveda and has lot of health benefits. Especially having juice made with lauki helps in fat loss.
           I do include them in our menu quite frequently and have posted quite a few recipes with it sometime ago. Lauki parathas is one such recipe which is quite popular in this blog. Many readers have tried and enjoyed the recipe.
            My mom used to make koftas with bottlegourd and we just loved it. I thought of posting it in my blog as its made using the low fat way!!

Ingredients-
Koftas
Lauki/bottlegourd- 300gms
Green Chillies- 1 chopped fine
Besan- 1tbsp or more
Red chilly powder- 1tsp
Turmeric powder- 1tsp
Salt to taste
Oil 
Gravy
Onion- 1 large chopped
Ginger- 1' Chopped
Garlic- 1 clove chopped
Green chillies- 1 chopped
Tomato- 1 pureed (Can use store bought tomato puree)
Turmeric powder- 1tsp
Red chilly powder- 1tsp
Salt to taste
Dhaniya jeera powder /Coriander cumin seed powder- 1tsp
Garam masala- 1tsp(I used everest tandoori chicken masala- works well for veg. dishes- gives a spicy flavour and a red colour to the gravy.)
Oil- 1tsp
lowfat lauki kofta
Method-
Koftas
  Peel the bottlegourd and grate it. Squeeze out water from the grated bottle gourd. Now add rest of the ingredients except besan (mentioned under the kofta ingredients).Mix well and make small balls with it.Now roll the balls on besan and coat it with the besan properly.
      You can now deep fry the balls and keep aside. Alternatively, I used Aebleskiver pan to shallow fry the koftas.
Add few drops of oil in each depression of the pan. Heat the pan. Now place each ball in the depression. After the bottomside gets cooked,flip and allow the other side to cook. The cooked balls should be golden brown in colour.
lowfat lauki kofta
Gravy-
     Blend the onions, ginger, garlic and green chillies to a smooth paste. Heat oil in pan. Add the ground paste. Saute for a few minutes and add rest of the spices. Now keep sauteing till the raw smell disappears. Now add the tomato puree. Mix well. Add a glass of water. Cook for few more minutes. You can add cream now for a rich flavour if you wish.
         Add the koftas to the gravy just befor serving.
lowfat lauki kofta
   Serve hot with chapatis/rotis.

50 comments:

SpicyTasty said...

I love this recipe, and the name says low fat am already loving it :-). Nice recipe and love to try it sometime.

Kiran said...

Wow Sowmya a very healthy lauki kofta.Bookmarking it as I don't have to deep fry.Love it.

Kiran said...

Wow Sowmya a very healthy lauki kofta.Bookmarking it as I don't have to deep fry.Love it.

Sowmya said...

looks yummy n healthy too...simple recipe...will try this soon dear..

divya said...

This kofta curry looks very delicious and colorful.

Sukanya Ramkumar said...

This is really a creative idea, Kofta in paniyaram pan. So cool. Will try it next time. YUM!

Suhaina said...

wow.love this. i too make paneer koftas few days back. They look exactly the same. Ur pictures is making me drool.

Premalatha Aravindhan said...

Hi sowmya,

Kofta luks very delicious...Very nice presentation...Using Bottlegourd is too unique...Excellent recipe.

Priti said...

Looks yum..not frying is always gud :)

shanthi said...

Wonderful and delicious

Priya (Yallapantula) Mitharwal said...

Love them dear. I am just dying to buy this appam pan :)

Sukanya said...

The koftas look perfectly round yummy...

GayathriRaj said...

Hey thats really an awesome one....that last pic is vry nice and unbelievable....thats so tempting....

Priya said...

Kofta curry looks absolutely divine, even am trying to avoid deepfrying the koftas nowadays..awesome dish Sow..

Pari said...

Hi. Love the lauki kofta and nice way of reducing the fat. I have a further low cal version as I steam my koftas, if u like the idea u can check it in my blog.
http://cooking-goodfood.blogspot.com/2009/08/steamed-b-kofta-in-onion-tomato-gravy.html

Suma Rowjee said...

This is a great way of making low fat stuff, am tempted to try one of these days..

Sumi said...

hey nice recipe.I was about to post somewhat similar koftas using zucchini, thats the closest we can get to Lauki here.
Shallow frying is a nce idea, let me try it out next time.I will post your link also for the shallow frying idea

Sumi said...

hey nice recipe.I was about to post somewhat similar koftas using zucchini, thats the closest we can get to Lauki here.
Shallow frying is a nce idea, let me try it out next time.I will post your link also for the shallow frying idea

My Little Space said...

Oh Sowmya, these look so very inviting! Love it when you said serve hot with chapati or roti! yummm.... Hope you're having a wonderful day!
Cheers, Kristy

jayasree said...

Koftas are fried nicely. Loved the last pic.

sowmya's creative saga said...

@pari- will check out your version..
@ sumi- Thanks.i would appreciate that..

simply.food said...

I love the versatile use of paniyaram pan.Koftas look delicious as does the gravy you have cooked them in.

Preeti Kashyap said...

This is how I make it..in an appam chetti! looks nice and healthy!

Hamaree Rasoi said...

Sowmya
I had this recipe in my draft and was thinking of posting this week :-) I liked your idea of shallow frying. Gravy looks delicious....

Deepa
Hamaree Rasoi

Asha said...

Love the idea to use Paniyaram pan to make Koftas, looks perfect.

Home Cooked Oriya Food said...

lovely koftas and low fat too!

rekhas kitchen said...

Wow what a healthy version Sowmya sounds very interesting.....

notyet100 said...

looks so delicious,,.

Valarmathi said...

Looks so tempting and delicious.

Cool Lassi(e) said...

This looks fabulous! I am not a big fan of country vegetables(bottle gourd, pumpkin, snake gourd etc etc)..but this one looks so tempting. I wouldn't have guessed these koftas were made with bottle gourd if you didn't mention that.

Rachana Kothari said...

I love low-fat recipes... and the koftas look really inviting :-)

Usha said...

Simple and delicious !

Cham said...

Pretty crisp and attractive koftas!

SpicyTasty said...

wow sowmya!!wonderful idea..healthy and tasty recipe!!

Srivalli said...

How wonderful to make low fat koftas..very nice sowmya..

AdukalaVishesham said...

very tempting dish... looks really good..

Dipika said...

Wow...U have got a great blog....and the low fat recipe post is really good...as ppl have bcome health conscious ...Great space...and thanks for dropping in...Sry for the delayed response..was on a long vacation....

glad to follow u :)

Krishnaveni said...

delicious curry. perfectly done. very nice sowmya

Malar Gandhi said...

Lovely idea, to fry these kofta with less oil:)

Soma Pradhan said...

I too make koftas this way..its a healthy version definitely

Parita said...

Curry look creamy and delicious! Bookmarked!

M D said...

I too make koftas and we love it. This healthy version is definitely a must try.

Deepti said...

Dear Sowmya
thanks 4 dropping in....Loved visiting ur awesome space..
Nice collection of recipes...
Adding u 2 my blogroll.
Kofta Look Gr8 !!
Got 2 try soon...
regards
deepti

LG said...

creative way of using pan..kofta curry is yummy

Dershana said...

hey sowmya, i tried your baked kofta version with minor tweaks, absolutely loved it. this sounds interesting too, never have used bottle gourd in koftas.

sowmya's creative saga said...

@dershana- Glad you tried and loved it..

Sireesha said...

Looks awesome and we can eat as much as we can with out guilt.

Eomniscient said...

Thanks for a great blog
Low Fat, Easy weight loss tips

linda25 said...

This is such a great blog post! Very good information! Appreciating the hard work you put into your site and detailed information you present. It’s awesome blog.
http://all4payday.com

sowmya's creative saga said...

Thanks a lot Linda..your appreciation means a lot to me..

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