Meatballs for the vegetarians…..a.k.a. Malai Kofta!

Meatballs for the vegetarians…..a.k.a. Malai Kofta!

Those of us from the South East Asian region, know very well what the Malai Kofta actually is. In fact, I can bet some of us are already drooling thinking about the soft melt in the mouth interior and the crunchy gravy soaked exterior. I certainly am. Fortunately for me, I still have some remenants of the the dish leftover for dinner.
Now, you must be wondering why I felt the need to post about this age old recipe, which is practically a family hand me down in every household. Here’s why- I have been on a low carb diet for the past week, and it has become increasingly difficult to come up with recipes that will suit this particular diet preference. Today however, I did succumb and used some amount of carbohydrate in the formulation of the recipe. Without further dilly dally, let’s go.

What you’ll need:
1 large onion
1 medium sized tomato
1/3 cup quick cooking oats
1/2 tbsp peppercorn
1.5 litres of milk (or 250 gms of Paneer/cottage cheese)
1/2 cup of yoghurt
Spices like chilli powder, turmeric and coriander powder.
Salt to taste

How to Proceed:
1. In a pan start to roast roughly cut onions till they turn translucent and just start to turn golden.

malai kofta recipe
2. Add the chopped tomatoes and cook till they soften. Switch off heat and let it cool. Grind to a fine paste.

Malai Kofta
3. Grind the oats and the peppercorn together to a fine powder.Keep aside.
4. Pick a fruit and have a snack. 😉

healthy snack
4. In a separate pot, bring 1.5 litre of milk to a boil. Add the juice of 1.5 lemon diluted in a tbsp of water. Stir till the milk curdles and the solids separate out.
5. Drain the liquid (whey) and make sure to squeeze out excess water from the solid (casein).
6. Once cool enough, add the milk solids to a bowl, salt, and 3/4 of the oats powder. Knead till everything comes together.

malai kofta healthy
7. Form lemon sized balls, coat in the remainder of the oats mix and fry till light golden.

8. In another pan, add the ground onion and tomato mix, 1/2 tbsp ginger garlic paste and stir till the oil starts to separate out.
9. Mix together the curd and the spices like chilli, turmeric and coriander powder. Add to the gravy base. Let it simmer for 10 minutes.
10. Add the fried paneer and cook for another two minutes.

Serve garnished with chopped coriander greens and and with cardamom infused rice.



Published by Shiza Khan

A masters degree in Clinical Nutrition and Dietetics, and a penchant for health foods. It's not about dieting or losing weight. It's about choosing better foods and building a healthier lifestyle! Join me in this mission.

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