Healthy Kofta Kadhi (Low Cholesterol & Healthy Heart Recipe) by Tarla Dalal

Healthy Kofta Kadhi, a healthy accompaniment to whole wheat rotis to make a complete meal.
Recipe Link : http://www.tarladalal.com/Healthy-Kofta-Kadhi-5294r

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Healthy Kofta Kadhi

Mouth-watering steamed koftas with sprouts and greens can turn the simple Gujarati kadhi into a low cholesterol, heart-friendly treat. A tempering of cumin, mustard and fenugreek seeds lends an irresistible aroma to this Healthy Kofta Kadhi while the use of low-fat curds gives it a perfectly authentic texture in a low calorie format.

Preparation Time: 15 minutes.
Cooking Time: 16 minutes.
Serves 4.

For the koftas
¼ cup sprouted moong (whole green gram), coarsely crushed
¼ cup chopped fenugreek (methi) leaves
¼ cup chopped spinach (palak)
¼ cup besan (Bengal gram flour)
1 tsp green chilli paste
Salt to taste

For the kadhi
1½ cups low-fat curds (dahi)
2 tbsp besan (Bengal gram flour)
¼ tsp turmeric powder (haldi)
1 tsp ginger-green chilli paste
1 tsp oil
1 tsp mustard seeds (rai / sarson)
½ tsp fenugreek (methi) seeds
½ tsp cumin seeds (jeera)
2 pinches of asafoetida (hing)
5 to 6 curry leaves (kadi patta)
Salt to taste

For the garnish
2 tbsp chopped coriander (dhania)

For the koftas
1. Combine all the ingredients along with 1 tbsp of water in a deep bowl and mix well.
2. Place spoonfuls of the mixture at equal distance on a steamer plate and steam them in a steamer for 6 to 8 minutes or till the koftas are firm. Keep aside to cool completely.

For the kadhi
1. Combine the curds, besan and 2 cups of water in a deep bowl and mix well using a whisk till the mixture is smooth and lump-free.
2. Add the turmeric powder and ginger-green chilli paste, mix well and keep aside.
3. Heat the oil in a deep non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds.
4. When they crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
5. Lower the flame, add the curds-besan mixture and salt and mix well. Cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Keep aside.

How to proceed
Just before serving, re-heat the kadhi, add the koftas, mix gently and cook on a medium flame for 1 to 2 minutes.
Serve hot garnished with coriander.

Nutrient values per serving
Energy: 85 kcal
Protein: 5.7 gm
Carbohydrates: 11.3 gm
Fat: 1.9 gm
Fibre: 1.8 gm
Cholesterol: 0 mg