Zero oil Lauki koftas or steamed bottle gourd dumplings in rich creamy yet oil free gravy

Creating recipes with a cause.
I am a proud DFT blogger.

Binge with DFT this time in OIL FREE Madness!

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MY CONTRIBUTION TO THIS MADNESS IS ZERO OIL LAUKI KOFTAS

I recommend reading this article for some Diabetes Management Tips and Tricks!

I can’t believe that it could be so delicious unless I cooked myself and tasted. I always had this doubt in my mind whenever I saw people cooking zero oil recipes in TV shows, doubt about the taste. I remember when I first saw a SANJEEV KAPOOR episode on TV on zero oil cooking I wondered that it might taste good or not. I never tried Zero oil recipes until few days back I cooked zero oil oats and celery soup. That was a soup but I had never tried any curry.

This time when I came to know about this week’s DFT theme ZERO OIL RECIPES, I was confused about what to cook.
I begun some research on zero oil cooking and then how to make curries and gravies using zero oil technique.
During this research I came to know that all Indian food can be cooked minus oil.
In his book Sanjeev Kapoor no oil cooking the Master chef says
“Zero oil cooking, as one may prefer to call it, is cooking without visible fat. All foods contain some percentage of fat. Be it wheat, pulses, vegetables, fruits, skimmed milk, cottage cheese, yogurt, cloves, cinnamon, sesame seeds or mustard seeds. When we eat a healthy balanced diet, in a variety of menus, all invisible fat included in this way is just perfect for a healthy diet. The recipes in No Oil Cooking do not present food that is totally free of lipid content.”

Well, I decided to make ZERO OIL LAUKI KOFTAS for this week DFT as I found it very healthy and delicious. Steamed Bottle gourd dumplings in Roasted onion and tomato gravy gave this dish a perfect and mouth watering taste despite of being oil free!!

INGREDIENTS FOR KOFTAS

Grated lauki or bottle gourd-1/2 cup
besan (Bengal gram flour)- 3tbsp
ginger-garlic paste-1tsp.
green chilli paste-1/2tsp.
garam masala-1/2 tsp.
salt to taste.
INGREDIENTS FOR GRAVY

Roasted onions-2 ( check foot notes)
chopped ginger- 1tsp.
roasted garlic cloves- 2
Boiled tomato puree-2 tomatoes
Cumin seeds-1tsp.
turmeric powder (haldi)- 1/4 tsp.
chilli powder- 1tsp.
garam masala- 1/2 tsp
Kasoori methi- 1 tsp
salt to taste

METHOD

For MaKing Koftas
1.Combine all the ingredients together in a bowl.
2.Divide the mixture into equal portions and shape them into small round koftas.
3.Steam in a steamer for about 20 minutes till the koftas are done. Keep aside.
For making Gravy
1.Grind the roasted onions, ginger and garlic to a smooth paste in a mixer. Keep aside.
2.Blend the tomatoes to a purée in a mixer.
3.Heat a non-stick kadhai on a medium flame and when it is hot, add the cumin seeds.
4.Dry roast for 10 to 15 seconds and then add the ground paste and cook stirring continuously till it turns brown in colour.
5.Add the tomato purée, turmeric powder, chilli powder, garam masala, Kasoori methi and salt and simmer on a low flame for 10 minutes.
6.Add the koftas and simmer for 3 to 4 minutes.
7.Serve hot with chappatis, onions and green chilis. Enjoy!

FOOT NOTES.
HOW TO ROAST ONIONS
Cut the onions into big pieces and sprinkle salt and pepper. Keep it in oven at 425 degree F for 30 minutes. The onions will be roasted.

RECIPE BENEFITS IN DIABETES
Gram Flour:
Gram flour is rich in fiber, iron, zinc and folate. A half a cup contains 5 g of fiber. Getting more fiber in your diet reduces the risk of diabetes and heart disease. It also has a low glycemic index, rich in protein.

Turmeric Rich in Antioxidants:
Curcumin, one of the active substances in turmeric, contains high levels of antioxidants. Antioxidants protect cells from free radicals, which are substances that damage cell membranes and alter DNA. They also activate antioxidant enzymes in the body and prevent oxidation of lipids, which may offer protection from a number of illnesses such as atherosclerosis, asthma, inflammatory bowel disease and Parkinson’s disease. Although the antioxidants are concentrated in curcumin, the turmeric you cook is still a significant source, according to the authors of “Herbal Medicine: Biomolecular and Clinical Aspects.”

Lauki or Bottle gourd:
Bottle gourd is extremely popular for reducing high blood pressure and keeping your heart healthy/
Lauki or bottle gourd is known to combat excessive thirst in diabetic patients.
The fiber and the minerals in the bottle gourd or lauki supports healthy digestion and combats flatulence and combats constipation.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Other recipes this week are
Shailja Oil free masala egg curry
Sonal Paneer in zero oil curry
Anupama Oil free Kothimbir vadi
Chahat Peas PilafThai salad corn Tacos
Apsara Cornmeal upma
Suchitra Ragi Porridge
Vidya Quinoa stew with veggies