Lauki Kofta Curry/ Bottle Gourd Dumplings Curry

Lauki Kofta Curry

Lauki Kofta Curry/ Bottle Gourd Dumplings Curry

Lauki Kofta Curry

Lauki kofta curry is one of the loved food of North India. Those who doesn’t like the taste of lauki, can try this recipe. Initially I was not very fond of bottle gourd but gradually when I tried variety of recipes from this super food, I started loving it.

This lauki kofta I have learned from my mother-in-law. If you like North Indian Food, please read similar recipe from my blog here e.g. rajma masala, gatte ki sabzi, dal makhani, palak paneer, sarson ka saag, paneer tikka masala, baingan bharta, kashifal ki sabzi. Also Read my 1st North Indian Thali recipe here.

Lauki or bottle gourd is a vegetable of gourd family and it’s extremely beneficial for our health. It’s rich in fibre and hence this is one magical veggie if you intend to shred some extra kilos and tone your tummy. This is zero in carb. Bottle gourd is highly recommended for diabetic patients. It’s also best substitute of potatoes for diabetic patients.

Lauki Kofta for Keto Diet

Bottle gourd is perfect for keto diet. Infact all gourd family vegetable are advised under keto diet. If you want to know more about keto diet read my what is keto diet on blog. Also read Top 10 vegetable for Keto diet. Read my popular and quick keto buttery garlic spinach and grated bottle guard recipe here.

Regular Lauki kofta is made from gram flour. Gram flour is normally known as chickpeas flour and made from chickpeas or garbanzo beans. This flour is a gluten free and low in carb and makes a great flour option for keto diet. So when you will deep fry them it will have the required fat portion for keto diet. (Source : Keto flour substituions)

But if you want to use them in curry then restrict the amount of onion you will use as onion is more sweet than any other vegetables. If you are following keto diet then you can’t consume onion in large quanity (as in keto diet only 5% carb allowed)

How to make Lauki Kofta in North Indian Style

keto bottle gourd recipe

Lauki kofta is a main course dish and belongs to North Indian cuisine. This is made from grated lauki. Mix grated lauki with gram flour or besan and other regular spices. Make small balls and deep fry them. In case you don’t want to deep fry, you can shape them as patty and shallow fry them.

One thing you need to do is squeeze out excess liquid from grated lauki. Don’t throw that liquid. You can use that in curry gravy.

Koftas are deep fried fritters or dumplings. The dumplings are then added to the gravy cooked. But remember not to add the dumplings to the boiling gravy. Koftas are soft and will easily get mashed in hot gravy. So wait for sometime to reduce the temperature slightly and then add koftas into the gravy. After adding also close the lid so that it will absorb the flavors.

Lets make this lauki kofta in 30 minutes time. Note: you can also save 10 – 15 minutes more if you are using ready to use curry paste. That curry paste recipe is my mom’s trick for faster cooking.

Lauki Kofta Curry/ Bottle Gourd Dumplings Curry

In this recipe dumplings of bottle gourd is cooked in onion tomato gravy.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Dish, Sabzi & Curry
Cuisine: Indian, North Indian
Keyword: Easy Less than 30 minutes Recipe, Indian Curry, Low-carb Recipe
Servings: 4 Servings
Author: daintykitchen

Ingredients

  • Lauki / Bottle Gourd – 1bowl peeled & grated
  • Gram flour/ Besan- 1 cup
  • Onion – 2 mediumsize chopped
  • Salt as per taste
  • Ghee/ Refined oil – 2 – 3 tbsp
  • Cumin seeds – 1 ½ tsp
  • Red Chilli Powder – 1 ½ tsp
  • Coriander Powder – 2 ½ tsp
  • Turmeric Powder ¼ tsp
  • Sabji Masala – ½ tsp
  • Green Chilli – 3 – 4 finely chopped
  • Ginger – finely chopped 2 tbsp
  • Garlic – finely chopped 2 tbsp
  • Tomato – 2 Chopped or pureed
  • Kasuri Methi – 1 tsp

Instructions

  • Grate the peeled lauki and squeeze out excess water with help of sieve or muslin cloth.
  • Take 1 cup besan/ gram flour in a mixing bowl. Add grated lauki, ½ tea spoon cumin seeds, finely chopped ginger, garlic, green chillies, salt, 1 teaspoon of coriander powder and red chilli powder and a pinch of turmeric powder. Mix all ingredients well.
  • Mix and stir for 2-3 minutes. No need to add extra water as lauki contains enough water to make mixture for Kofta. We need mixture of thick consistency to make balls.
  • Heat oil in a deep frying pan on medium to high flame.
  • Once oil is hot, put ball sized mixture into oil. Deep fry till the balls changed their color to golden brown. Keep flame in medium heat as on high flame the outer side will get over cooked while the inner part will still remain uncooked.
  • Take out the fried lauki balls and place on a tissue to remove excess oil.
  • Take another frying pan. Put 4 – 5 tbsp refined oil. Add 1 tsp cumin seed and let it sizzle. Then add chopped ginger garlic, green chilli and sauté till onions cooked light brown.
  • Add chopped tomatoes and sauté till cooked soft. Add kasuri methi.
  • Add all dry spices (coriander powder, cumin powder, turmeric powder, red chilli powder) to the pan and sauté.
  • Add 1 cup of water to it and mix well. Season with salt. Keep it on high flame. Let it simmer for 5 mins.
  • Let it boil for 5-7 mins more. Switch off the flame once the gravy is cooked completely. Then add the lauki koftas (dumplings) to the gravy and cover with the lid.
  • Once done sprinkle garam masala or sabji masala, mix well and garnish with coriander leaves and serve with paratha, chapatti, rice.
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Low Carb Keto Ridged Gourd Sautee

Low-Carb Stir-fried Ridgedgourd

Ridged Gourd also known as Torai belongs to same family as bottle gourd and bitter gourd. Its one of the healthy vegetable and perfect for them who following Keto diet. In the stirfrying little more oil gives that additional fat requirements for the Keto. Those who don’t want additional fat stick to less oil. I prefer using mustard oil rather than refined soybean oil or any other vegetable oil. Else use extra light olive oil.

Ridgegourd has 90% water content and hence good for summer season. It has numerous health benefits like other gourd family members.

Torai

This is a simple preparation with common spices.

Low Carb Keto Ridged Gourd Sautee

This is an easy to cook recipe which is healthy and also a perfect food for Keto diet.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Keto Recipe, Main Dish, Sabzi & Curry
Cuisine: Indian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 3 Tbsp Mustard Oil Or olive oil or any refined oil
  • 250 Gm Ridge gourd
  • 1 Onion Sliced
  • 1 Tomato Diced
  • 2 Tbsp Coriander Powder
  • 1 Tbsp Red Chilli Powder
  • 1/2 Tsp Turmeric powder
  • 2 Green Chili
  • 1 Tsp Cumin seeds
  • 2 Tbsp Coriander leaves
  • 1 Tsp • Salt as per taste

Instructions

  • Slice the Ridgegourd after peeling the skin.
    Torai
  • Heat oil in a pan. Add cumin seeds, let it crackle. Add green chillies, crushed garlic, saute for a minute. Add sliced onions and saute.
  • Once onion becomes translucent, add tomatoes and Ridgegourd. Add salt and mix well.
  • Saute for 2 minutes on high flame with continuous stirring. Add all spices and mix well.
  • Cover with a lid and Saute on medium to low flame till Ridgegourd is cooked soft
  • Add chopped coriander leaves and a pinch of garam masala.

Notes

  • If using mustard oil wait till oil is smokey hot and releases pungent smell.
  • Turn off gas and wait for a minute to reduce the temperature of oil slightly else when you add cumin seeds they will turn brown.
Happy cooking friends.
 

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Low Carb Asian Stir Fried Vegetables

Low Carb Asian Stir Fried Vegetables

This is one of the keto recipe which is low carb. Stir fried is always better than boiling vegetables because it helps to release anti oxidants effectively. I have taken few colourful vegetables which are best for keto diet. These vegetables are full of nutritions, vitamins & minerals. This is perfect for keto diet because of low carb and fat as its stir fried.

I have used broccoli, cauliflower, green beans, red bell pepper, yellow bell pepper, red cabbage, cherry tomatoes, green chillies, garlic.

These are sauted with salt, soy sauce and vinegar.

Soy sauce contains 1g per 1tbsp and hence it’s ok to consume this in moderation while following keto diet. Again when we stir fry vegetable they consume little more oil for complete cooking. But while stir frying its important to add the vegetables which takes longer time to get cooked than other vegetables. So in this vegetables stir fry, first broccoli and cauliflower and beans sauteed. once they are fried and half cooked, i have added cabbage and peppers as they takes less time to cook. This divine looking dish comes out as so yummy and delicious with minimal spices.

It looks so colourful and tempting. Using olive oil keeps the nutrition intact than regular vegetable oil.

You can add other low carb vegetables like cabbage, mushrooms, asparagus to the dish.

Low Carb Asian Stir Fried Vegetables

Stir fried vegetables are best option for keto diet. All low carb veggies are sauted in salt and pepper. Soy sauce and vinegar used in moderation. This delicious recipe is full of nutrition and low in carb.
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Keto Recipe
Cuisine: Asian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 cup Broccoli 10 Florets
  • 1 cup Cauliflower 10 florets
  • 10 Green Beans Cut into halves
  • 1/2 Red Bell Pepper Diced
  • 1/4 Yellow Bell Pepper
  • 5 Cherry Tomatoes Cut into halves
  • 1 cup Red Cabbage Shredded finely
  • 8 Garlic pods crushed
  • 1/4 tsp salt
  • 1/2 tbsp white vinegar
  • 1/2 tsp Soy Sauce
  • 1/4 tsp Black pepper freshly crushed

Instructions

  • Wash and clean all vegetables. Cut them into required sizes.
  • Heat 4 tbsp oil in a pan. Add cauliflower, broccoli, grean beans and saute. add a pinch of salt. Saute for 4 - 5 minutes till they are cooked and soft but with a bite.
  • Add the peppers, red cabbage, tomatoes, garlic and onion. Give it a stir for another 2 - 3 minutes. If required sprinkle 1 tsp oil from sides. Add rest salt. mix well. Add soy sauce and vinegar and saute for a minute.
  • Turn off the heat. Serve hot.

Notes

Try this simple and delicious recipe and share your feedback.

Happy Cooking Friends

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Easy 5 Minutes Creamy Mushroom Curry in Indian Style

Easy Low-carb Mushroom Curry in Indian Style 

Easy 5 minutes creamy mushroom curry in Indian style. Five minutes sounds magical. I have that magic wand. We all know how difficult it is to spend hours in kitchen. So we are looking for great recipes and great ideas to reduce that cooking time so that we can spend time with our family and kids. That’s why I have adopted one trick from my mom and shared in previous blog, Ready to use curry paste. Read the recipe here. Prepare the curry paste and store in refrigerator and use for different curries. This paste can be stored up to a week or more. This paste has no tomato puree added. So while cooking heat the paste in a pan and add tomato puree to it. In the end add garam masala.

Curry paste

Mushrooms are low in carb and hence considered and recommended for keto diet. If you are preparing this as keto then cook in butter and add cream to the curry. Those who are aiming for only low carb and low fat, consider no cream and butter. Use canola oil or olive oil.

Mushroom has high water content and it releases lots of water to the gravy. So never add excess water while cooking mushroom. Add mushrooms and saute for a minute and cook on low flame with covered lid. To reduce the cooking time, while the curry paste and tomato puree were getting cooked simultaneously I sauted the mushrooms in 1 tbsp oil in a separate pan for 3 minutes. In this way it gets half cooked. Then once the tomato puree infused with curry paste and spices, add the stir fried mushrooms to the gravy.

Lets make this mouth watering creamy mushroom curry using ready to use curry paste.

Easy 5 Minutes Creamy Mushroom Curry in Indian Style

This creamy mushroom is a delicious low carb recipe perfect for keto diet. This easy recipe takes less than thirty minutes.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Keto Recipe, Main Dish, Sabzi & Curry, Weightloss Recipe
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 250 gms Mushroom chop slices
  • 2 tbsp Ready to use curry paste
  • 1 tomato pureed
  • 1 tbsp Coriander leaves for garnishing
  • 1/4 tsp Garam Masala
  • 3 tbsp Oil Olive or canola or sunflower or rice bran
  • 2 tbsp Fresh cream for garnishing

Instructions

  • Heat 2 tbsp oil in a pan on medium heat. Add 2 tbsp ready to use curry paste. saute for a minute. add 1/4 cup water to bring it to right consistency.
    Ready to use curry paste
  • Puree the tomatoes and add to the curry paste and saute. add salt at this stage.
  • In the mean while heat 1 tbsp oil in another pan and saute the chopped slices of mushroom till they are soft and half cooked. it will take 2 minutes.
  • In this process it will release lots of water. so cook with covered lid on medium flame.
  • After 2 minutes when the gravy starts boiling, add the sauted mushroom and cook together for 3 - 4 minutes. Mushrooms are very soft and won't take more than 5 minutes to get cooked completely.
  • Add cream when done at required consistency. Garnish with freshle chopped coriander leaves or parsley leaves.
  • Mushroom Curry

Notes

  • If you are following keto prefer cooking in butter and add fresh cream generously.
  • Don't add water while cooking mushroom as it will release water and will get cooked in that water itself.
  • You can add the mushrooms directly to the gravy. This may take 4 - 5 minutes extra.
Happy Cooking Friends.

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What is Keto Diet?

Keto Diet

Keto diet, short term for ketogenic diet is the most searched topic in recent time. Its popularity is increasing very fast as it helps in quick weight-loss and provides more energy. Keto diet is simple in concept. Our body needs source of energy which normally comes from carbohydrates. When we eat carbohydrate our body produces glucose and insulin. Glucose is easiest form to break down and used as energy source. So our body don’t get chance to use the fat we consume and it gets stored.

If we are dieting with starvation then in absence of glycogen (glucose) our body starts breaking down the muscles to meet the energy requirement by body and mind. But our body has another system to stop losing excess muscle. This system is known as ketosis.

Are all calories Created Equal?

I have come across a great piece of article on Keto Diet on HVMN.

Read full article here:Do Calories Matter in Keto Diet?

The article says:

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in – energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fatthis is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and high protein) diet had the least effect on reducing resting energy expenditure following weight loss.”

The article also explained how calorie is used by our body resulting weight loss: 60% from resting metabolic rate, 32% physical activity, 8% thermic effect of food.

What is Ketosis?

So the concept is to eliminate the current source of energy (carbohydrate) from our diet and increase fat and protein portion. In this process when body will not get glucose to use as energy it will act on the stored fat. Then the fat will get converted to energy source. This state is known as ketosis. When body will not get enough carbohydrate and glucose it will naturally induced to ketosis. Ketosis is a natural process where fat breaks down into ketones in lever. These ketones are infact used as source of energy by our body and mind.  Ketones can fuel up to 75% of brains fuel requirement. It boosts brain’s function and helps preventive neurodegenerative diseases.

This diet is one of the best options for weight-loss as it increases the metabolic rate.  This is also known as Low Carb High Fat (LCHF) diet which based on starvation on carbohydrates. However you are allowed to take 20 – 50 gms of carbohydrate in a day which is 5% of your diet. The food intake will be fat 70%, protein 25% and carb 5%. But you can customise to some extent depending what works well on body. Keto diet is more like a life style than a diet where you develop eating healthy food and eliminate all unhealthy food. Body takes 3 -4 days to enter into the state of ketosis as it will first utilise the stored carbohydrate to convert into energy and then starving on carb it will induce production of ketones.

What foods to avoid in Keto Diet?

Grains – Wheat, Rice, Corn, Cereals

Sugar and any sugar substitute like Honey, Maple syrup

High Carb veggies – Specially underground vegetables which are full of carb and starch like Potatoes, Yam etc

High Carb Fruits – Banana, Oranges, Apple etc

What should you eat in Keto Diet?

Meat & Poultry – Chicken, Fish, Beef, Eggs

Low Carb Vegetables – Green leafy & above ground vegetables like spinach, kale, broccoli, cauliflower, brinjal etc

High Fat Dairy Products – Cheese, Full Fat Cream, Butter

Moderate Proteins – Nuts and seeds – Walnuts, sunflower seeds, Almonds

Low Carb Fruits – Raspberries, Blueberries, Strawberries, Avocados

Other fats – Saturated and monounsaturated fats like Olive oil, coconut oil etc.

Keto Diet

Fat – 70%

Fats are essential in ketogenic diet. The fat intake should be at least 70%. So understand which fat is beneficial and which are not.

Types of Fat:  There are two types of fats, i.e. Saturated and Unsaturated Fats. Unsaturated fats are good fats. It consists of polyunsaturated fatty acid & monounsaturated fats. The unsaturated fats are better than that of the saturated fats in normal diet. Polyunsaturated fats have omega 3 fatty acid which is helpful for human body and mind. The monounsaturated fats are typically liquid at room temperature. These are good fats which are source of antioxidant and vitamin E. Saturated fats are bad fat in normal diet but are highly recommended in keto diet. Strictly avoid trans fats. Out of all these fat category, Saturated and monounsaturated fats are more stable and best option in ketogenic diet.

Fat for Keto

Saturated Fat – Butter, Lard, Meat, Poultry, Coconut products, Full fat dairy foods,

Monounsaturated Fat – Olives, Avocados, Hazelnuts, Almonds, Brazil Nuts, Cashews, Sesame seeds, Pumpkin Seeds, Olive oil, Canola Oil, Peanut Oil, peanut butter, Walnuts

Polyunsaturated Fat – fish oil, soybean oil, fish oil, Nuts and seeds

Trans Fat – Fried food, sweets, desserts, packaged snacking items.

Protein – 25%

Protein has to be taken in moderation else it will increase production of glucose and decrease ketone production. For natural ketosis, avoid high protein intake and restrict to limited quantity.

Some sources of protein in keto diet are fish, shell fish, whole eggs, beef, pork, poultry, lamb, turkey, chicken breast, chicken thigh, almond butter.

Vegetarian Food Option for Keto Diet

If you are vegetarian, then nuts and seeds are best source of protein and fat. The best options which are protein and fat rich are:

Protein & Fat sources for vegetarian keto diet
Nuts & seeds (1 oz) Protein (g) Fat (g) Carb (g)
Almonds 6 15 2
Pumpkin Seed 10 6 3
Almond Flour 6 14 3
Walnuts 4 18 2
Flax Seeds 5 12 1
Chia Seeds 4 9 1
Macadamia Nuts 2 21 2
Unsweetened Coconut 2 18 2
Hazelnut 4 17 2
Cashews 5 12 7
Pistachio Nuts 6 13 5
Pecan 3 20 1
Fat from Oils
Per 1 oz Protein (g) Fat (g) Carb (g)
Olive Oil 0 28 0
Avocado Oil 0 28 0
Coconut Oil 0 28 0
Red Palm Oil 0 28 0
Black Olives 0 3 1
Green Olives 0 4 0
Avocado 1 4 0
Flax Seed Oil 0 28 0
Cocoa Butter 0 28 0

The low carb vegetables for keto diet are:

Green Beans, Asparagus, Spinach, Kale, Pumpkin, Eggplant, Celery Stalk, Cucumber, Kale, Cauliflower, Red Cabbage, White Cabbage, Lettuce, Tomatoes, Green Peppers, Red Peppers, Broccoli, White onion, Garlic.

Also read Top 10 Vegetables for Keto Diet.

Benefits of Keto diet:
  • Keto diet increases metabolism and hence helps in rapid weight-loss.
  • This is especially helpful in treating epilepsy as it research has shown this diet helps in reducing seizures.
  • It helps in treating many mental diseases like Alzheimer’s & Parkinson’s disease etc.
  • It’s helpful in controlling insulin level and helpful in type II diabetes.

Disadvantage:

  • Keto diet is ideal for a brief duration and not for long run. Else you might lose muscles instead of weight.
  • Strictly adhere to the diet plan. Otherwise switching on and off will confuse our body and system and this will add to weight-gain.

 

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