Healthy Kofta Kadhi
Time: 15-30 mins
Ingredients:
For the Koftas:
¼ cup - whole moong (whole green gram) sprouts
¼ cup - chopped fenugreek (methi) leaves
¼ cup - chopped spinach (palak)
2 tbsp - besan (bengal gram flour)
2 tsp - chopped green chillies
1 - medium sized potato, boiled and mashed
salt to taste
For the Kadhi:
1½ cups - fresh low fat curds (dahi)
2 tbsp - besan (bengal gram flour)
1 tsp - mustard seeds (rai)
½ tsp - fenugreek (methi) seeds
1 tsp - cumin seeds (jeera)
1 tsp - ginger-green chilli paste
1 tsp - oil
2 pinches - asafoetida (hing)
1 pinch - turmeric powder (haldi)
salt to taste
To Garnish:
2 tbsp - chopped coriander
Method:
For the Koftas:
1. Grind all the ingredients, except the boiled potato, to a fine paste.
2. Transfer to a bowl.
3. Add the mashed potato and salt to the paste and mix well.
4. Divide the mixture into 20 equal portions and shape them into small round koftas.
5. Steam in a steamer till the koftas are firm and tender or bake in a microwave for 1 minute.
6. Keep aside to cool.
For the Kadhi:
1. Whisk the curds along with the besan and 2 cups of water till it is smooth and lump-free.
2. Add the ginger-green chilli paste and turmeric powder and mix well. Keep aside.
3. Heat the oil in a non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds.
4. When they crackle, add the asafoetida.
5. Add the curds mixture and continue stirring till it comes to boil.
6. Lower the flame and simmer for 4 to 5 minutes.
To Proceed:
1. Add the koftas to the kadhi and simmer for another 5 minutes.
2. Serve hot garnished with coriander.
Preparation Time: 15 mins
Cooking Time: 20 mins
Serves: 4
Note:
* Add sprouts and steamed vegetable koftas to transform a simple Gujarati kadhi into a healthier version.
* Low fat curds made with skim milk powder ensures that it is low in fat and contains low cholesterol.
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