Ingredients:
Food items
|
Quantity
|
Bottle gourd
|
500gm
|
Bengal gram flour
|
30gm
|
Onion
|
100gm(3 medium size)
|
Tomato
|
200gm(3 big size)
|
Coriander leaves
|
5gm
|
Garlic
|
10gm(2 tsp)
|
Ginger
|
10gm(2 tsp)
|
Green chili
|
2 no
|
Chili powder
|
5gm(1 tsp)
|
Turmeric
|
2-3 pinch
|
Jeera(cumin seeds)
|
5gm(1 tsp)
|
Dhaniya(coriander powder)
|
10gm(2 tsp)
|
Garammasal
|
5gm(1 tsp)
|
Groundnut
|
10gm
|
Kaju
|
5gm
|
Badam
|
3no
|
Salt
|
As per taste
|
Malai
|
10gm
|
Oil
|
20gm(for curry)
|
Method:
Wash and grate bottle gourd,add
some salt and mix well. Remove excess water from the mix by squeezing it. Then add
besan (Bengal gram flour) and make small kofta balls as shown below. You can increase amount of besan as per your
requirements to increase for binding strength in the mix.
Soak groundnut,kaju(cashew nut) and
badam(almonds) in ½ cup of water for 10 minutes. Take out and make a paste.
Make the tomato paste by putting
the tomato into grinder.
Cut onion in big slices.
Sauté the kofta balls in a pan
and keep aside.
Now take oil in a pan,add onion
slice and cook them until they become brown. Then add ginger garlic
paste,jeera, garam masala,coriander powder,turmeric, sliced green chiliand
sauté it for 1 minute on medium flame. Add
tomato puree and cook the gravy it until oil separates out. You may then add ½
to 1 cup of water depending upon the consistency of gravy you want.
When gravy starts boiling, add
kofta balls and salt to taste and cook it for 2 minutes on medium flame.
Season with coriander
leaves.Serve hot with rice and roti.
Health benefits:
- Calcium rich foods helpful for promoting healthy bones
- Protein rich foods for promoting overall health and repair functions in the body.
- Excellent food in diabetes treatment as it is rich in dietary fiber and chromium.
Energy kCal
|
737.6
|
Protein, gm
|
20.3
|
Carbohydrates, gm
|
64.0
|
Fat, gm
|
44.3
|
Dietary Fiber, gm
|
25.0
|
Vitamin A, mcg
|
1238.3
|
Vitamin B1, mg
|
0.8
|
Vitamin B2, mg
|
0.3
|
Vitamin B3, mg
|
5.6
|
Vitamin B6, mg
|
0.0
|
Vitamin B9 Folic Acid, mcg
|
113.8
|
Vitamin B12, mcg
|
0.0
|
Vitamin C, mg
|
78.5
|
Vitamin D, mcg
|
0.0
|
Vitamin E, mg
|
3.0
|
Vitamin K, mg
|
15.5
|
Calcium, mg
|
|
Phosphorus, mg
|
466.4
|
Iron, mg
|
11.2
|
Magnesium, mg
|
278.7
|
Copper, mg
|
1218.7
|
Manganese, mg
|
2.3
|
Molybdenum, mg
|
104.0
|
Zinc, mg
|
4.0
|
Chromium, mg
|
300.8
|
Selenium, mcg
|
1.5
|
Omega 3, mg
|
0.0
|
Omega 6, mg
|
11700.0
|
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