Healthy Kofta Kadhi

by Tarla Dalal

Accompaniments

Bajra Khichdi ( Pregnancy Recipe)
Fada ni Khichdi ( Low Cholesterol Recipe)

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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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Preparation Time: 15 mins.
Cooking Time: 20 mins.
Serves 4.
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Ingredients

For the koftas
1/4 cup sprouted moong (whole green gram)
1/4 cup chopped fenugreek (methi) leaves
1/4 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
1 1/2 cups low fat curds (dahi)
2 tbsp besan (Bengal gram flour)
1 tsp mustard seeds ( rai / sarson)
1/2 tsp fenugreek (methi) seeds
1 tsp cumin seeds (jeera)
1 tsp ginger-green chilli paste
a pinch of turmeric powder (haldi)
2 pinches of asafoetida (hing)
1 tsp oil
salt to taste

For the garnish
2 tbsp chopped coriander (dhania)

Method

For the koftas

Grind all the ingredients, except the boiled potato, to a fine paste. Transfer to a bowl.
Add the mashed potato and salt to the paste and mix well.
Divide the mixture into 20 equal portions and shape them into small round koftas.
Steam in a steamer till the koftas are firm and tender or bake in a microwave for 1 minute. Keep aside to cool.

For the kadhi

Whisk the curds along with the besan and 2 cups of water till it is smooth and lump-free.
Add the ginger-green chilli paste and turmeric powder and mix well. Keep aside.
Heat the oil in a non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds. When they crackle, add the asafoetida.
Add the curds mixture and continue stirring till it comes to boil.
Lower the flame and simmer for 4 to 5 minutes.

How to proceed