Healthy Kofta Kadhi

Ingredients

For The Koftas

• 1/4 cup sprouted moong (whole green gram)
  
• 1/4 cup chopped fenugreek (methi) leaves
• 1/4 cup chopped spinach (palak)
• 2 tbsp besan (bengal gram flour)
• 2 tsp chopped green chillies
• 1 medium sized potato, boiled and mashed
• Salt to taste

For The Kadhi

• 1 1/2 cups low fat curds (dahi)
• 2 tbsp besan (bengal gram flour)
• 1 tsp mustard seeds ( rai / sarson)
• 1/2 tsp fenugreek (methi) seeds
• 1 tsp cumin seeds (jeera)
• 1 tsp ginger-green chilli paste
• a pinch of turmeric powder (haldi)
• 2 pinches of asafoetida (hing)
• 1 tsp apna oil
• Salt to taste

For The Garnish

2 tbsp chopped coriander (dhania)

Method

For the koftas

1. Grind all the ingredients, except the boiled potato, into a fine paste. Transfer this to a bowl.
2. Add the mashed potato and salt to the paste and mix well.
3. Divide the mixture into 20 equal portions and shape them into small round koftas.
4. Steam in a steamer until the koftas are firm and tender or bake in a microwave for 1 minute. Set aside to cool.

For the kadhi

1. Whisk the curds along with the besan and 2 cups of water till it is smooth and lump-free.
2. Add the ginger-green chilli paste and turmeric powder and mix well. Keep aside.
3. Heat the apna oil in a non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds. When they crackle, add the asafoetida.
4. Add the curds mixture and continue stirring till it comes to boil.
5. Lower the flame and simmer for 4 to 5 minutes.

How to proceed

Add the koftas to the kadhi and simmer for another 5 minutes.

Serve hot and garnished with coriander.