Lauki Kofta
Lauki Kofta is a popular Indian dish made with bottle gourd (lauki) and gram flour (besan). It is a low-calorie, low-fat dish that is perfect for those on a weight loss diet. This recipe uses an air fryer instead of frying, making it even healthier. It is also gluten-free and vegetarian, making it suitable for many dietary preferences. Lauki is a great source of dietary fiber, while gram flour is rich in protein, fiber, and other essential nutrients.
Allergen Information: Contains None
Nutrition Facts
Per serving
Energy
121 kcal
Protein
4 g
Carbs
15 g
Fat
5 g
Fiber
4 g
Ingredients
Bottle gourd, elongate, pale green
150 gms (150g)
Besan (chickpea flour)
4 tbsp (50g)
Cumin Powder
1.5 tsp (3g)
Coriander Powder
2 tsp (4g)
Red chilli Powder
0.5 tsp (2.5g)
Common salt
0.5 tsp (2.5g)
Olive Oil
1 tbsp (15g)
Chopped Onion
0.5 medium cup (80g)
Chopped Tomato
1 cup (200g)
Ginger Paste
1 tsp (5g)
Garlic paste
1 tsp (5g)
Garam Masala
1 tsp (3g)
Turmeric powder
0.5 tsp (2.5g)
Fresh Coriander Leaves (chopped)
2 tbsp (10g)
Cumin seeds
0.5 tsp (2.5g)
Instructions
Preparation
Wash, peel and grate lauki.
In a bowl, mix together grated lauki, besan, cumin powder, coriander powder, red chili powder, and salt. Knead the mixture until it forms a smooth dough.
Preheat the air fryer to 180°C for 5 minutes.
Grease the air fryer basket with oil.
Shape the mixture into small balls and place them in the air fryer basket.
Air fry/appe maker the koftas for 12-15 minutes, flipping them halfway through, until they are golden brown and crispy.
Cooking Steps
To make the Gravy:
Heat rest of the oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add chopped onions and sauté for 2-3 minutes until they turn translucent.
Add ginger-garlic paste and sauté for another 1-2 minutes until the raw smell goes away.
Add chopped tomatoes, coriander powder, turmeric powder, red chili powder, garam masala and salt. Stir well.
Cook for 5-7 minutes until the tomatoes soften and turn mushy.
Remove from heat and let the mixture cool.
Once cooled, blend the mixture into a smooth paste.
Return the pan to the stove over medium heat and add the tomato-onion paste. Stir well.
Add little water and bring the mixture to a boil.
Reduce the heat and let the gravy simmer for 5-7 minutes.
Add the air-fried koftas to the gravy and let them simmer for another 2-3 minutes.
Garnish with fresh coriander leaves and serve hot.
Community Reviews & Results
Deepak Kumar Sharma
"Including this in my weekly meal plan, and the experience has been outstanding. It kept me full for hours without causing any heaviness or acidity. Highly recommended for anyone focused on clean eating!"
Kavya Rathore
"My dietitian recently added this to my plan, and Lauki Kofta fits my dietary needs perfectly without feeling like compromise food. It kept me full for hours without causing any heaviness or acidity. A must-try dish on your wellness journey."
Kavya Dev Sen
"My dietitian recently added this to my plan, and it was light on digestion while being super quick to cook. Even my family couldn't tell this was a clean, diet-friendly dish! Giving this five stars for ease of prep and fantastic taste!"
Kavya Kumari Malhotra
"Cooked this 3 days ago, and Lauki Kofta has quickly become a household favorite. Even my family couldn't tell this was a clean, diet-friendly dish! Giving this five stars for ease of prep and fantastic taste!"