Healthy Mixed Vegetable Koftas (made in appe pan)

Healthy Mixed Vegetable Koftas (made in appe pan)

Category:Indian Dietitian Online,Recipes- Side Dish Tags : best indian dietitian healthy Indian recipes healthy recipes for kids indian diet chart side dish vegetarian

Here’s a healthy take on the delicious Koftas-presenting the Healthy Mixed Vegetable Kofta brimming with nutritious vegetables and not deep fried.

Wondering how to make Healthy Mixed Vegetable Koftas? These are a little more time consuming as they are made in an appe pan.  What you will need is a special ‘appe pan’ which has 5-7 or more round holes. The batter is poured into these holes and the resulting appe is almost round like a ball. Check out the Healthy Appe recipe if you are interested in making Mixed Vegetable appe (using dosa batter).

Ingredients for making Healthy Mixed Vegetable Koftas:

• For the koftas-
• Finely chopped and blanched mixed vegetables ( French beans, carrots, peas) – 2 cups
• Cauliflower boiled, peeled and mashed – 2 no medium
• Besan- 1 tbsp
• Paneer – Grated 1 cup
• Psyllium husk: to coat
• Green chilies, finely chopped – 2-3 no
• Finely chopped ginger – 1 tbsp
• Red chili powder – 1/2 tsp
• Salt – to taste
• Oil – 1 tbsp
• For the gravy-
• Oil – 2 tbsp
• Butter – 1 tbsp
• Cinnamon stick – 1 inch
• Green cardamoms – 5-6 no
• Black peppercorns – 1 tsp
• Cumin seeds – 1 tsp
• Bottle gourd, cut into cubes and boiled – 100 grams
• Red chili powder – 1 tsp
• Coriander powder – 1 tbsp
• Turmeric powder – a pinch
• Cumin powder – 1/4 tsp
• Garam masala powder – 1/2 tsp
• Fresh coriander leaves roughly chopped – 1/2 cup
• Mint leaves roughly chopped – 1/2 cup
• Tomato purée – 1/2 cup
• Fresh cream – 1/2 cup (optional)
• Salt: to taste

Method:-

1. To make the gravy, heat oil in a kadai. Add cinnamon, green cardamoms, black peppercorns, cumin seeds and saute for a minute on a low flame.
2. Add bottle gourd, red chili powder, coriander powder, turmeric powder, cumin powder, garam masala powder and mix well.
3. Add bhuna masala and mix well. Add roughly mint leaves and mix. Switch off.
4. When cool transfer the mixture into a blender and grind into a puree using very little water.
5. Transfer the gravy into a bowl and keep aside.
6. To make the koftas, mix together mixed vegetables, mashed potatoes, paneer, besan, green chilies, ginger, red chili powder, salt and mix well.
7. Coat with psyllium husk.
8. Heat an appe pan, add a drop of oil into each . Make equal size balls of the mixture and place into each groove. Cover and let it fry for 1-2 minutes, then turn with a toothpick/fork and cook it on all sides. Once all the koftas are cooked, keep aside.
9. Heat a little butter/ghee in a kadai. Add the tomato puree and cook for 2 minutes. Add fresh cream (optional)and mix well. Allow the gravy to come to a boil. Simmer for 1-2 minutes.
10. Transfer the gravy into a serving dish, add the koftas, garnish with chopped coriander leaves and serve hot with rice/ roti.

More recipes with the appe pan:

Healthy Mixed vegetable Appe