Bottle Gourd (Lauki/ Sorrakai) Kofta

I love koftas but always linked it to deep frying the koftas. I always believe that a healthy alternative is possible. Obviously, the taste is slightly different but I would say it is refreshingly fresh and light.

This kofta is made out of bottle gourd. Bottle gourd is a vegetable that is low in calories, high in fibre, high in iron, Vitamin C, Vitamin B and minerals. 

As these koftas are not deep fried but just toasted on a pan, they will crumble if soaked in the gravy for too long. I add the koftas to the gravy just before serving.

Basic Recipe:

Ingredients:

(Serves 2 as mains)

For the Kofta:

1 small bottle guard : Skinned, deseeded and grated.

Besan Flour: ½ cup

Salt: 1tsp

Ginger: ¼ tsp grated

Cumin Powder : 1 tsp

Green Chillies : 1 chopped finely

For the Gravy:

Tomatoes: 3 large

Onion : 1 small chopped

Cumin : ¼ tsp

Cumin Powder : 1 tsp

Coriander powder: 1 tsp

Salt: 1 tsp

Butter/Ghee/Oil : ½ to 1 tsp

Cloves: 2

Cinnamon stick : ½”

Coriander leaves : 1 tbs chopped

Chilly Powder : ¼ tsp

Method:

For the Kofta:

Grated Gourd with Besan and spices

Step 1:  Remove water from the grated gourd by squeezing it. This was contains nutrients and can be preserved to use in the gravy.

Step 2: Mix all the ingredients for the Kofta. Wait for 5 minutes before proceeding as the guard will let out water.

Step3:  You should have a batter that can be moulded into a cutlet.  If you don’t then add a little water or the gourd water.

Step 4: In a flat pan, add ½ tsp oil. Coat the pan with the oil.

Step 5: Now take a little of the batter and flatten it in the pan. Make as many koftas as can fit in the pan. Cook over low heat. Add a little oil around the koftas if required.

Step 6: Turn the koftas over after 3 minutes.

Step 7: It should be cooked in about 5 - 6 minutes. Remember, the besan four has to cook – so cook on low heat.

Step 8: Once cooked – transfer the koftas to a bowl.

For the Gravy:

Step 9:  In a vessel – boil about 1 cup of water. Make two slits ( should form a plus sign)  at the bottom of each tomato (The non stem side). Boil the tomatoes for 2 minutes till the skin starts peeling. Remove the skin from the tomatoes. Remove seeds if required.

Step 10: In a sauce pan, add half the butter. Butter gives the dish a rich flavor.

Step 12: Once the butter is hot and melted, add the oinions and sauté till golden brown.

Step 13: Grind the onions and tomatoes to a puree.

Step 14: In the sauce pan add the remaining butter followed by cloves and  cinnamon.

Step 15:  To this add the puree, chilly powder, coriander powder, cumin powder. Add any remaining Gourd water. If required add additional water. Bring to a boil. Add salt only after adding the water so that you know the correct quantity of gravy.

Step 16: Now add the coriander leaves.

Bringing It Together:

Step 17:  In a cup, place a couple of koftas and pour the gravy on top and serve with Chappatis or Pulao.

  

Optional Additions:

Step 2: For the Koftas, you can add  any of the following for additional flavour - chopped onions, garlic, chopped mint leaves

Step 12: This gravy tastes really nice even without the onions. This works just as well for a day when onions are to be avoided.

Nutrition:

Bottle Gourd is rich in minerals and vitamins. Being high in water content, it is a perfect vegetable for those wanting to healthy without the additional calories.

Dietary Considerations of the Basic Recipe:

-       Lactose Free

-       Nut Free

-       Almost Oil free