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Lauki Kofta Curry
Lavanya

Healthy Non-Fried Lauki Kofta Curry (Weight Loss Friendly)

A guilt-free, low-calorie version of the classic North Indian Lauki Kofta. By using an appe/paniyaram pan instead of deep-frying, these fiber-rich bottle gourd koftas are simmered in a luscious, aromatic tomato-onion gravy under 180 calories.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 person
Course: Dinner, Main Course
Cuisine: North Indian
Calories: 165
Ingredients Method Notes

Ingredients
  

  • For the Non-Fried Koftas:
  • 2 cups Lauki / Bottle Gourd peeled and finely grated
  • 4 tbsp Besan / Gram Flour roasted slightly for better binding
  • 1/2 tsp Ajwain / Carom Seeds
  • 1/2 tsp Red Chili Powder
  • 1/4 tsp Turmeric Powder
  • A pinch of Hing / Asafoetida
  • To taste Salt Add this only right before cooking!
  • 1 tsp Ghee or Oil for brushing the appe pan
  • For the Curry Gravy:
  • 1 tsp Cumin Seeds Jeera
  • 1 medium Onion finely chopped or pasted
  • 2 medium Tomatoes pureed
  • 1 tsp Ginger-Garlic Paste
  • 1/2 tsp Turmeric Powder
  • 1 tsp Coriander Powder Dhania
  • 1/2 tsp Garam Masala
  • 1 cup Water
  • 1 tbsp Fresh Coriander Leaves chopped for garnish

Method
 

  1. Step 1: Prepare the Kofta Mixture
  2. Squeeze the Lauki: After grating the lauki, place it in a clean cloth or mesh strainer and squeeze out as much water as possible. Important: Save this extracted lauki juice to use later in the curry gravy!
  3. Mix Bindings: In a bowl, combine the squeezed lauki, besan, ajwain, red chili powder, turmeric, and hing. Mix well.
  4. Add Salt Last: Add salt to the mixture only when you are completely ready to shape and cook them, otherwise, the lauki will release more water and become too sticky.
  5. Step 2: Cook the Koftas (The Non-Fried Way)
  6. Grease an Appe/Paniyaram pan slots with a few drops of ghee or oil and heat it over medium-low flame.
  7. Shape the lauki mixture into small, round bite-sized balls and place one into each slot.
  8. Cover with a lid and cook for 3–4 minutes until the bottom turns golden-brown. Flip them gently, cover again, and cook the other side for another 3 minutes until fully cooked through. Remove and set aside.
  9. Step 3: Make the Curry
  10. Heat a non-stick pan, add cumin seeds, and let them splutter. Add the chopped onions and sauté until translucent.
  11. Stir in the ginger-garlic paste and sauté for a minute until the raw smell disappears.
  12. Add the tomato puree along with turmeric, coriander powder, and red chili powder. Cook until the gravy base thickens and leaves the sides of the pan.
  13. Pour in the reserved lauki juice and an extra cup of water to adjust the consistency. Bring the gravy to a gentle boil and let it simmer for 5 minutes.
  14. Step 4: Assemble and Serve
  15. Turn down the heat to low, stir in the garam masala, and gently drop the prepared non-fried koftas into the simmering curry.
  16. Simmer for just 1–2 minutes so the koftas absorb the flavors without breaking apart. Turn off the flame, garnish with fresh coriander, and serve hot.

Notes

  • Gravy Thickener Hack: Because we aren't using heavy cream or cashew paste, the besan in the koftas will naturally thicken the gravy. If your gravy looks too thick after adding the koftas, splash a bit of warm water to loosen it up.
  • No Appe Pan? No problem! You can shape the mixture into flat tikkis and shallow fry them on a non-stick tawa using minimal oil before adding them to the gravy.