Healthy recipe: curry zucchini kofta
For 8 curried courgette balls
For the curry sauce:
- 1 tablespoon of sunflower oil
- 2 onions, roughly chopped
- 1 pinch of chilli
- 2 garlic cloves, roughly chopped
- 1cm fresh ginger, peeled and roughly chopped
- 2 tomatoes, roughly chopped
- 2 tablespoons of tomato puree
- 1 pinch of salt
- 1 pinch of sugar
- 1 pinch of massala
- 1 pinch of ground turmeric
- 1 pinch of curry
- 1 teaspoon of dried fenugreek leaves (optional)
- 1 tablespoon of soy cream or 0% cottage cheese
For the koftas:
- 2 small zucchini (around 350G)
- 50g of chickpea flour
- 1 pinch of salt
- 1 pinch chilli powder
- sunflower or sesame oil for frying (it is also possible to cook them in the oven)
- Start with the curry sauce.
- Heat the oil in a pan and cook the onions, 10 to 12 minutes over low heat, until golden brown.
- Add the chili, garlic and ginger, then cook for another minute.
- Add the tomatoes and the tomato puree, cover them, cook for 10 minutes over low heat.
- Let the mixture cool slightly, then put everything in a blender.
- Return it to the same saucepan, then add 250 ml of water, salt, sugar and the rest of the spices.
- Cover and cook for 5 minutes.
- Meanwhile, prepare the koftas.
- Grate the zucchini and use your hands to wring out the excess water.
- Put the grated zucchini in a bowl with the chickpea flour, salt, chili powder and amchoor, then mix.
- The mixture will bind together as you stir.
- Heat a frying pan or sauté pan and add a little oil. You can also opt for the baking option (200 ° C for about 20 minutes in a dish covered with a little oil).
- Shape the kofta mixture into 8 balls, then press them lightly into patties.
- Slowly fry, in batches of 3 or 4, over low heat for 5 minutes per side until golden brown and cooked through – do not attempt to use high heat as they will burn quickly.
- Pour the soy cream (or fromage blanc) into the curry, then pour it into bowls or deep plates and place the cooked kofta on top.
- Serve with steamed rice.
- Enjoy your lunch !