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Lauki Kofta Curry
Lunch • India
How to Make Lauki Kofta Curry (Traditional & Healthy Version)
Lauki Kofta Curry is a beloved North Indian vegetarian dish, often enjoyed in homes across Punjab, Uttar Pradesh, and Delhi. This wholesome curry features delicate dumplings made from bottle gourd (lauki), simmered in a lightly spiced tomato-onion gravy. Lauki, also known as doodhi or sorakaya in various regions, lends a subtle sweetness and moist texture to the koftas, making this dish both comforting and nourishing. Traditionally served during festive occasions like Navratri or as a special weekend lunch, Lauki Kofta Curry is a showcase of everyday Indian home cooking, where seasonal vegetables are transformed into something extraordinary. The curry is aromatic, mildly spiced, and pairs beautifully with phulka, jeera rice, or even bajra rotis, making it a versatile choice for lunch. Its light yet satisfying nature makes it perfect for those looking for a flavorful, healthy alternative to heavier kofta curries. This dish is also a great way to encourage kids and adults alike to enjoy lauki, a vegetable often overlooked but rich in nutrients. With a few tweaks, it can easily be made suitable for various dietary preferences, embodying the adaptability of Indian cuisine.
Ingredients(for 1 medium bowl with 2-3 koftas and curry)
- 2 cups grated Lauki (bottle gourd) (doodhi)
- 4 tbsp Besan (gram flour) (for binding)
- 1 medium, finely chopped Onion (pyaz)
- 2 medium, pureed Tomatoes (tamatar)
- 1 tsp Ginger-garlic paste (adrak-lehsun)
- 1, finely chopped Green chili (hari mirch) - optional
- 1/2 tsp Red chili powder (lal mirch)
- 1/4 tsp Turmeric powder (haldi)
- 1 tsp Coriander powder (dhaniya powder)
- 1/2 tsp Cumin seeds (jeera)
- 1/2 tsp Garam masala
- 2 tbsp Low-fat curd (dahi) - optional
- 2 tbsp Cooking oil (preferably mustard or sunflower)
- to taste Salt (namak)
- 2 tbsp, chopped Fresh coriander (hara dhaniya) - optional
Instructions
- 1
Peel, grate, and squeeze excess water from lauki. Save the water for curry.
5 minutes
Squeeze lauki thoroughly to prevent soggy koftas.
- 2
In a bowl, mix grated lauki, besan, salt, half the red chili powder, and green chili. Shape into small balls (koftas).
5 minutes
Add besan gradually until the mixture binds without being sticky.
- 3
Air-fry, bake (180°C for 12-15 min), or shallow fry koftas until golden brown. Set aside.
15 minutes
Air-frying reduces oil and keeps koftas crisp.
- 4
Heat 1 tbsp oil in a kadhai. Add cumin seeds, let them splutter. Add onions and sauté till golden.
3 minutes
Cook onions on medium flame for even browning.
Why This Dish is Healthy
This healthy Lauki Kofta Curry is a smart choice for lunch as it's light on the stomach, low in saturated fat, and packed with vital nutrients. Using air-fried or baked koftas instead of deep-frying significantly reduces calorie content. The use of fresh vegetables, minimal oil, and protein-rich besan supports weight management, gut health, and overall wellness, making it perfect for those tracking calories or seeking wholesome vegetarian Indian recipes.
Lauki Kofta Curry is low in calories and high in dietary fiber, thanks to the use of bottle gourd and besan. Lauki is a hydrating vegetable, rich in vitamin C, potassium, and magnesium, supporting digestion and heart health. The use of minimal oil and curd adds protein and probiotics, while the spices contribute antioxidants. This dish is gluten-free and can be adapted for vegan diets by omitting curd, making it suitable for most health-conscious individuals.
Pro Tips
- 💡Tip 1: Squeeze out as much water as possible from lauki for firm koftas.
- 💡Tip 2: Add koftas just before serving to keep them soft but not mushy.
- 💡Tip 3: Use air-frying or baking to cut down on calories without compromising taste.
Storage & Serving
Store leftover kofta and curry separately in airtight containers in the refrigerator for up to 2 days. Reheat on low flame, adding a splash of water to the gravy if needed. Avoid soaking koftas too long to retain texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
