Are you craving a mouthwatering Indian dish that won't upset your sensitive stomach? Prepare to be amazed by our FODMAP Friendly Malai Kofta - a revolutionary recipe that proves dietary restrictions don't mean sacrificing flavor! This tantalizing dish transforms traditional comfort food into a gut-friendly masterpiece that will have your taste buds dancing and your digestive system thanking you. Whether you're managing IBS, following a low FODMAP diet, or simply looking for a delicious and healthier alternative to classic Indian cuisine, this recipe is about to become your new obsession!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Indian
Serves: 4 servings
Ingredients
- 1 cup grated paneer
- 1 cup grated vegetables (e.g., carrots, zucchini)
- 1/4 cup gluten-free flour
- 2 tablespoons chopped cilantro
- 1 cup low FODMAP tomato puree
- 1 tablespoon ginger-garlic paste
- Spices (cumin, coriander, turmeric)
Instructions
- Begin by preparing the kofta mixture. In a large mixing bowl, combine 1 cup of grated paneer and 1 cup of grated vegetables such as carrots and zucchini. Ensure the vegetables are finely grated to help them blend well with the paneer.
- Add 1/4 cup of gluten-free flour to the bowl. This will help bind the mixture together. If the mixture feels too wet, you can add a little more gluten-free flour as needed.
- Next, incorporate 2 tablespoons of chopped cilantro into the mixture for added flavor. Season the mixture with spices: add 1 teaspoon of cumin, 1 teaspoon of coriander, and 1/2 teaspoon of turmeric. Mix everything together until well combined.
- Once the mixture is well combined, take small portions of the mixture and shape them into small balls or patties. Set these aside on a plate.
- Now, prepare the sauce. In a medium-sized pan, heat a tablespoon of oil over medium heat. Add 1 tablespoon of ginger-garlic paste and sauté for about 1-2 minutes until fragrant.
- Pour in 1 cup of low FODMAP tomato puree. Stir well to combine and let it cook for about 5 minutes, allowing the flavors to meld together.
- Season the sauce with additional spices if desired, adjusting to your taste. You can add salt, pepper, or more cumin and coriander as per your preference.
- While the sauce is simmering, heat another tablespoon of oil in a separate pan over medium heat. Carefully add the shaped kofta balls to the hot oil, frying them in batches until they are golden brown and crispy on all sides. This should take about 5-7 minutes per batch.
- Once the kofta balls are cooked, transfer them to a paper towel-lined plate to drain any excess oil.
- After the sauce has simmered and thickened slightly, gently add the fried kofta balls to the pan. Stir carefully to coat the kofta in the sauce, being cautious not to break them.
- Let the kofta simmer in the sauce for an additional 5 minutes to absorb the flavors.
- Once done, remove from heat and garnish with additional chopped cilantro if desired. Serve the FODMAP Friendly Malai Kofta hot with rice or gluten-free naan.
Tips
- Grate Vegetables Finely: The key to a perfect kofta is ensuring your vegetables are finely grated. This helps them blend seamlessly with the paneer and creates a smoother texture.
- Moisture Control: If your mixture feels too wet, gradually add more gluten-free flour. The right consistency is crucial for forming perfect kofta balls.
- Oil Temperature Matters: When frying kofta, maintain a medium heat. Too hot, and the outside will burn while the inside remains undercooked; too cool, and they'll become greasy.
- Gentle Sauce Coating: When adding kofta to the sauce, use a gentle hand to prevent breaking these delicate balls. A light touch ensures they remain intact and beautifully presented.
- Customize Your Spices: While the recipe provides a base, don't be afraid to adjust spices to your taste. Just remember to keep it low FODMAP by avoiding onion and garlic.
- Make Ahead Friendly: These koftas can be prepared in advance and stored separately from the sauce. Simply reheat and combine just before serving for maximum freshness.
- Serving Suggestions: Pair with low FODMAP rice or gluten-free naan to complete your meal and create a truly satisfying dining experience.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 18g
Protein: 22g
Fat: 19g
Saturated Fat: 11g
Cholesterol: 55mg
