Low Fat Zero Oil Lauki Kofta

It all happened after I posted this picture on my Facebook page, everyone is excited, shocked and eager to know if it is really possible? My friends and family cannot believe that this is true; they want to know how I did it. Okay, no more suspense, I am talking about low fat kofta recipe. Koftas are deep fried, loaded with calories but here I present before you zero oil kofta recipe. I have been making kofta this way for over 3 years now, it’s just that I am posting it up on my blog today to prove my friends and family that it is true and I am not lying :)

This is lauki kofta recipe but you can make paneer kofta or cabbage kofta too this way. Lockey, ghiya dudhi or bottle gourd whatever you call it, it is the fact that is very healthy and a must have if weight loss is in your mind. It is high in dietary fibre and it contains 96% water and that is why, I always try to include lauki in my diet either by having lauki theplas or even lauki muffins. Remember there is no diet that will do what healthy eating does:)

To make koftas without oil, all you need is paniyaram pan and little extra time. Grate the vegetables, seasoned with any spices you wish and add binding flour, here I used gram flour also know as chickpeas flour or besan. I said little extra time because these koftas are made on a very slow flame and that what helps to give the perfect texture. You need to cover the pan and keep an eye so that it cooks evenly from all the sides and there you will have crisp on outside and soft from inside koftas- don’t forget zero oil :)You can dump these koftas in curry or just have it plain with chutney of your choice. Here is how to make Low Fat Lauki Kofta.

Ingredients:

1 large bottle gourd/lauki

2 tablespoons chickpeas flour/besan

Salt to taste

1/4 teaspoon fennel seeds/saunf

1 green chilli

1 garlic clove/lehsun

1 teaspoon coriander l eaves/dhaniya

Method:

Peel the skin of lauki and grate it finely. Add 2 pinches of salt in the grated lauki and leave it for 2 minutes.

Chop green chilli, garlic and coriander leaves finely.

Squeeze out water from grated lauki. Apply pressure with your palms and squeeze as much water as possible.

In a mixing bowl add everything together and make soft dough.

Heat paniyaram pan on a high heat, when its very hot turn the flame to low. Make balls from the dough and put into each whole (cavity) of the pan. Cover and cook when it turns golden brown in colour.

Keep turning the koftas and cook till all the sides are crisp. Serve hot.

Notes:

Once you mix everything together, don’t delay in making the koftas because the salt will make the dough watery.

You can add coriander seeds, red chilli powder or any kind of spices or massala of your choice.

These are absolutely no oil koftas, however you can add little oil in each whole of the paniyaram pan for more crispy koftas.

Paniyaram pans are easily available and I use the non stick one. You can buy one from here as well.

Serving suggestions:

You can use these koftas in dahi vali gravy (yogurt gravy).

Serve them as it is with chutney or raita.

Wrap these koftas in tortilla wraps or pita pockets with some fresh salad and sauces.

Lauki Theplas, Indian Flat Bread With Bottle Gourd

Theplas make me a bit nostalgic; it reminds me of long train journeys in India. Thepla is one food that most of the Indian families take with them when they are travelling to some long distance for one reason that they stay longer and do not spoil easily.

Theplas are very easy to cook and also has many adaptations. Theplas can be made with mixed vegetables, methi, carrot, beetroot and almost anything. One among the lot which is very common and healthy is Lockey thepla. Lauki also called as ghiya, dhudhi and bottle gourd is low in fat and cholesterol yet high in dietary fibre. It contains 96% water. It is excellent for light, low-cal diets, as well as for small children, people with digestive problems, diabetics and convalescents. You can use lauki to make so many things. I made lauki kofta curry and not to forget lauki muffins. It is such a versatile vegetable and also high in nutrition.

If you have never made theplas before you might need to judge your dough very well. The dough should be soft but not very soft too. You also need to keep an eye on the amount of water you take to knead the dough. Lauki itself has lot of water and thus little sprinkles of water will be fine (nothing more than that). Moving to the recipe.

Ingredients

3 cups wheat flour (atta)

2 tablespoons vegetable oil

According to taste, salt

1/2 teaspoon turmeric powder (haldi)

1/2 teaspoon ajwain (carom) seeds

1 teaspoon white sesame seeds (til)

6 green chilis, or according to taste, ground into a paste

1/2 teaspoon ginger paste (adrak)

1/2 teaspoon garlic paste (lehsuni)

1 cup grated lauki (bottle gourd)

3 tablespoons yogurt (dahi)

1/4 cup or more, chopped cilantro/dhaniya

A small bowl of water

Method

Place all ingredients except the water in a large bowl. Knead for about 1 minute. Sprinkle a little water and knead till dough is no longer sticky and has formed a soft ball. (Remember: You may need to use a little more or less water depending on how ‘watery’ your lauki or bottle gourd is).

Set the dough aside for 10 minutes. Then roll out 20 pedas or ball from them.

Place a ball of dough on a flat surface. Using a rolling pin, roll it out like you would a chapati. Sprinkle flour on the thepla as when needed so it doesn't stick.

Heat a heavy skillet, griddle or tava. Place the rolled out thepla on it. Cook till brown spots appear on one side. Turn the thepla over, pour 1/4 teaspoon oil around it and let it cook till golden on both sides.

Repeat for all the dough.

Notes:

Use any other grated vegetable like carrot, beetroot, radish, methi leaves to make other flavours of thepla.

You can omit the use oil, simply use a napkin to roast the thepla. Remember no use of oil will not make the theplas last longer.

Serving Ideas:

There are so many ways to serve it with.. It can be eaten plain or serve with chutney, raita, any side dish or  pickle. This is perfect for breakfast; in fact for any time meal.

Tatse:

Spicy, soft and healthy 

Lauki Kofta Ki Dahivali Curry/Fried Bottlegroud Dumplings In Yougurt Sauce

Bottle gourd in India is known by many names; people call it lauki, doodhi, ghiya-and It is a very nutritious vegetable. I love pretty much any kofta-based recipe and lauki kofta has been on my mind for ages now.Last year when I went to mom-in-law's place she taught me how to make this curry. So here comes my thanks to her. Enjoy with rice, roti or parthas.

Ingredients :

Grated Lauki/Bottleguord  – 1 cup

Besan/Gram flour/Chickpea flour – couple of spoons to bind the koftas

Yoghurt/Curd/Dahi -1.5 cups

Cashew nut powder/Kaju ka powder – 2 tsp

Onion – 1 medium finely chopped

Green chillies – 2 chopped

Coriander/Dhaniya powder – 2 tbsp

Chilli powder -1 tsp

Salt to taste

Turmeric/Haldi powder – a pinch

Coriander leaves for garnishing

Oil for deep frying

Method

1. Mix the grated luaki with little salt and keep it aside for 5 mins. Now sqeeze out as much water as you can out of the lauki and mix it with little besan and chilli powder. The quantity of besan should be just enough to bind the koftas and to absorb the little moisture it has.
2. Now heat oil in a kadai and deep fry the koftas to golden brown. Keep aside the koftas in a tissue or kitchen towel to drain the excess oil
3. Now to make the gravy add a spoonful of oil in a skillet and splutter the mustard and cumin seeds. Then add green chillies and onions with little salt.
4. Once the onion gets cooked, whisk up the yoghurt nicely with coriander, turmeric and chilli powder and add it to the skillet. Keep stirring frequently so that the yoghurt does not fall apart. Let it simmer for around 5 minutes
5. Now add the powdered cashews and then bring it to a boil and switch it off. The cashew powder just thickens sauce a bit.
6. Put all the fried koftas in the gravy and mix.

Eat piping hot with bread or rice.