Wednesday, 6 February 2013


Bottle gourd koftas are quite common.This time I tried something new for a healthy meal. I prepared the koftas and added some sprouted chickpeas and wheat. Koftas has oats and bread crumbs. With oats and the sprouted grains what could me more healthier than this?


For the Koftas:

Bottle gourd- 1 medium sized(finely grated)

Onion- 1(finely chopped)

Ginger- garlic paste- 1 tspn

Oats- 2  tsbpns

Bread crumbs- 1 cup

Oil- 1 tspn (to cook the bottle gourd balls)

Salt to taste

Grate the bottle gourd finely and place it in a bowl and add the other ingredients to it. Mix it well and prepare uniform sized balls. There is no need to add water as the water from the bottle gourd is quiet enough to roll them up.

Bottle gourd mix


Heat the pan and grease with little oil. I always use a non-stick pan to avoid overuse of oil. Place the balls, cover with a lid to cook  under low fire for 10 minutes.



As the bottle guard balls are ready, now let's move on to the gravy.

For the gravy:

Sprouted chickpeas and wheat- 1 cup

Ginger- garlic paste- 1 tbspn

Onion- 1 medium(finely chopped)

Tomatoes- 2 (finely chopped)

Turmeric powder- 1 tspn

Coriander powder/ curry powder- 1 tbspn

Garam masala- 1 tspn

Water- 1 cup

Oil- 1 tbspn

Salt to taste

To save time you can prepare the gravy and the balls simultaneously. Heat the pan and add the oil, followed  by ginger- garlic paste, onion. When the onion gets browned add the tomatoes, salt and the other spices. At this stage add the sprouted greens and gently toss.

Reduce the fire, add some 1/2 cup of water and cover the pan and let it cook for 2 to 3 minutes. Now place the balls in the gravy and gently mix the masala uniformly. Add the remaining 1/2 cup of water to add the volume. Close the pan and let it cook for another minute. Serve with chapati's or rice.