Red, juicy and plump, tomatoes are an intrinsic part of our daily preparations. Be it soup, stews or chutney, a tinge of tomato can improve just about anything and add an inherent richness to the dish. It has become such a mainstay in our kitchen, that it is hard to imagine that they are not even a native of India.
Here I have a healthy version of zucchini kofta curry. With this simple recipe, cooking becomes not only less tedious but healthier as well, as koftas are made in less oil than deep-frying. The kofta are most traditional when deep fried. The soft dumpling mixture holds its round shape really well and you have a crispy outside and soft, melt in your mouth interior. But in this curry koftas are not deep fried.
This ubiquitous summer squash contains zero fat, but has a good amount of potassium–even more than the banana. It is full of antioxidant that are found in the skin and seed, and also contains a significant amounts of vitamins B6, riboflavin, folate, vitamin C, vitamin K, and manganese. This makes zucchini, also known as courgette, a nutrient-dense food that you should include in your diet.
Zucchini koftas – 12 pieces
Roughly chopped tomatoes -6
Roughly chopped onions ( chopped lengthwise)- 2 big
Roughly chopped ginger – 2 inches
Sliced garlic – 4
One green chilli
Oil or ghee – 2 tbsp
Red chili powder – 1 tsp
Greek yogurt – 1/4 cup
Cumin seeds – 1 tsp
Turmeric – 1 & 1/2 tsp
Red chilli powder – 1 tsp
Coriander powder – 2 tbsp
Kitchen king or Sabzi masala or Chana masala – 1 tsp
Roasted cumin powder – 1 tsp
Himalayan pink salt to taste
Whole Spices – Bay leaf ( one), black cardamom (one), few cloves, few black pepper
- Heat a pan and add chopped tomatoes, onions, green chilli, garlic, ginger, whole spices with 1 cup of water and salt, red chilli powder.
- Mix well and let it cook on a medium flame for 20 minutes, while stirring occasionally.
- Switch off the flame and let the mixture (remove baf leaf) cool down. Then make a smooth paste and sieve prepared masala.
- Put ghee in a pan and add cumin seeds, spices (mentioned as above) with little water. Cook masala on low flame for 15 seconds.
- Add prepared tomato sieve mixture. Leave it to simmer for 10 minutes on low heat.
- Now add greek yogurt, stir well and cook for 5 minutes on low heat or until gravy starts leaving oil from corners.
- Add 2 cups of boiled water and cook for 10 minutes on medium high heat.
- Now add prepared koftas and simmer gravy for 5 minutes.
- Garnish with fresh coriander leaves and serve hot with rice or plain parathas.