Healthy Kofta curry

The enormously good thing about north Indian food is that we can find most of the ingredients in our pantry any time. The vegetables are easily available with the vendors who gladly dropped them to my place. The masalas are readily available in our storage – masala boxes. So making the Indian cuisine has been the best option and also a boon as our kids got back to eating the traditional cuisine and gave some respite to the Italian and Mexican one.

Though there was a lot of that awesome cooking too.

I tried to make a healthy version of the very rich Malai kofta. The original recipe is rich in fat and very creamy due to the deep fried cheese balls and the gravy which again consists cream. In this version I have cooked the potato tofu balls in the cavity of appe pan instead of deep frying it. That has cut down most of the fat and thus a healthier version. I have also used sunflower seeds instead of cashews in the preparation of gravy for the recipe.

I agree the original malai kofta is super delicious but this healthier version will not disappoint you, In fact my family was more than happy to have it with no guilt feelings. So here is the…uh…quite a bit twisted recipe and so have named it kofta curry.

Serves : 3 ppl

Time : 45 mins


For kofta

200 g Tofu crumbled

3 boiled potatoes

4-5 green chilies

1 inch long ginger

1 tbsp oil for roasting kofta

salt to taste

For curry

4 medium tomatoes

1 tbsp sunflower seeds

1/2 inch ginger

4-5 cloves garlic

1/2 onion

1 tsp red chili powder

1/2 tsp turmeric

1 tbsp garam masala (home made)

1 tbsp oil


Make ginger chili paste with a mortar pestle

Add it to the crumbled tofu to which we add mashed potatoes. Put salt and mix it well.

Shape them into round or oval balls. Apply oil to your hands and shape them so the stuffing does

not stick to the hand.

We can now deep fry the koftas, but I have used my appe pan to fry them as they hardly consume any oil in this pan and turn out to be perfect sans a lot of oil.

For the Gravy

Firstly add warm water to the sunflower seeds. The water should be just enough for the seeds to submerge in it.

Boil the tomatoes for around 6-7 minutes. Then remove the skin and grind the tomatoes into gravy.

To save time, I have ground the onion, ginger and garlic all together in a mixer grinder.

Add oil to a frying pan and add the onion paste to it. Stir it well for 2 minutes. Then add all the other spices and the tomato gravy. Let it boil and mix well.

When the gravy is boiling for around 2 minutes, add the seeds paste and stir well.

Lastly, add the koftas and serve with kulcha, naan or roti. You can also enjoy it with steam rice.

Leave a Reply