Bread Koftas in Pumpkin Curry ( Healthy Subzi)
by Tarla Dalal
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The best way to impress somebody is to make something healthy, unusual and exotic. Now, if such a dish is also easy to prepare, like these Bread Koftas in Pumpkin Curry, it suits you too! Made with whole wheat bread and low-fat curds, these koftas are made healthier by steaming them instead of deep-frying. The mouth-watering gravy too is quite healthy as it is made with vitamin A rich pumpkin instead of fat-laden cream or coconut. The addition of low-fat curds enhances the gravy further with its tang and texture along with calcium.
- For the bread koftas
- 1. Remove the crust from the bread slices and crumble the bread into very small pieces.
- 2. Combine the curds and bread in a deep bowl, mix well and keep aside for 20 minutes.
- 3. Add all the remaining ingredients and mix well.
- 4. Divide the mixture into 18 equal portions and shape each portion into a small round ball.
- 5. Steam the koftas in a steamer for 10 minutes. Keep aside.
- Combine the tomatoes and ½ cup of water in a deep non-stick pan and cook on a medium flame for 10 minutes, while stirring occassionally. Allow it to cool completely and blend in a mixer to a smooth pulp. Keep aside.
- Combine the red pumpkin and 1 cup of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 minutes or till the pumpkin is cooked, while stirring occasionally.
- Allow the mixture to cool completely and blend in a mixer to a smooth paste.
- Combine the pumpkin paste and curds in a deep bowl, mix well and keep aside.
- Heat the oil in a deep non-stick kadhai, add the onion paste and sauté on a medium flame for 2 minutes.
- Add the chilli powder, coriander-cumin seeds powder, turmeric powder and garam masala and sauté on a medium flame for a few seconds.
- Add the pumpkin-curds mixture, prepared tomato pulp, sugar and ½ cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Add the green peas and salt, mix well and cook on a medium flame for another 1 minute, while stirring once in between. Keep aside.
- Just before serving, add the prepared bread koftas to the pumpkin curry, mix gently and bring to boil.
- Serve immediately garnished with coriander.
Nutrient values per serving
|Energy|| 136 kcal|
|Protein|| 6.1 gm|
|Carbohydrates|| 22.6 gm|
|Fat|| 3.4 gm|
|Fibre|| 2.2 gm|
|Calcium|| 125.8 mg|
|Vitamin A|| 443.1 mcg|
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