Healthy Veg Kofta Recipe

Healthy Veg Kofta Recipe

Description:

This nutritious and delicious veg kofta recipe is a delightful blend of mixed vegetables, herbs, and spices. These koftas are baked, not fried, making them a healthier alternative to the traditional fried version. They are then simmered in a rich and flavorful tomato-based gravy. This dish is not only satisfying but also packed with vitamins, fiber, and essential nutrients.

Ingredients: Healthy Veg Kofta Recipe

For the Koftas:

• 2 cups mixed vegetables (carrots, peas, beans), finely chopped
• 1/2 cup paneer (cottage cheese), grated
• 1/4 cup besan (gram flour)2 tablespoons cornflour
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam Masala
• Salt to taste
• 2 tablespoons Oil

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For the Gravy:

• 2 large tomatoes, blanched and pureed
• 1 onion, finely chopped
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon red chili powder (adjust to taste)1/2 teaspoon garam masala
• 2 tablespoons oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:Healthy Veg Kofta Recipe

For the Koftas:

• Boil the mixed vegetables until they are soft.
• Drain and mash them.
• In a mixing bowl, combine the mashed vegetables, grated paneer, besan, cornflour, ginger-garlic paste, red chili powder, garam masala, and salt.
• Mix well to form a smooth dough.
• Shape the mixture into small kofta balls.
• Preheat your oven to 180°C (350°F).
• Brush the koftas with a little oil and bake for 20-25 minutes until they turn golden brown, turning them once halfway through.

For the Gravy:

• Heat oil in a pan and add cumin seeds.
• Add chopped onions and sauté until they turn translucent.
• Stir in ginger-garlic paste and cook until the raw smell disappears.
• Add tomato puree, turmeric powder, coriander powder, red chili powder, garam masala, and salt.
• Cook the gravy until it thickens and the oil separates from it.

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Assemble:

• Place the baked koftas in the serving dish.
• Pour the hot tomato gravy over the koftas.
• Garnish with fresh coriander leaves.

Health Benefits:

• This dish is rich in vitamins and minerals from the mixed vegetables and paneer.
• Baking the koftas reduces the use of oil, making it a healthier option.
• The spices in the gravy add flavor and potential health benefits like anti-inflammatory and antioxidant properties.

Nutritional Value (Per Serving):

• Calories: Approximately 200 Kcal
• Protein: 8g
• Carbohydrates: 20g
• Dietary Fiber: 4gFat: 10g

Cooking Time:

• Preparation time: 30 Minutes
• Cooking time: 30 minutes

FAQs:

1. Can I use other vegetables for the koftas?

Yes, you can use a variety of vegetables like potatoes, cauliflower, or spinach.

2. Is there a substitute for besan (gram flour)?

You can use breadcrumbs as a substitute for besan.

3. Can I make this dish vegan?

Yes, you can replace paneer with tofu and use vegan yogurt instead of dairy-based yogurt in the gravy.

Enjoy your healthy veg kofta with some whole wheat roti or steamed rice for a wholesome meal!