Healthy ghia/ bottle gourd koftas in gravy

Healthy ghia/ bottle gourd koftas in gravy

Ghia ½ kg peel & grate fine          tomatoes 3 big         onion 2 big        garlic 6 pods

Ginger 2” green chilies 4-5          Kashmiri red chili pdr 1 tsp          cumin seeds 1 tsp

Besan      3-4 tbsp   oil   salt   red chili pdr 1 tsp    chana masala/ garam masala ½ tsp

Coriander leaves/ parsley cut fine 2 tbsp               turmeric pdr ½ tsp     

coriander pdr 2 tsp

 For koftas-

Grate bottle gourd fine, squeeze water, mix with besan/ gram flour salt,  red chili pdr. Make small round/ oblong balls. Grease microwave safe plates lightly, put the koftas, put a drop of oil on each, microwave for 2 minutes, turns the sides, put another drop of oil microave for another 2 minutes, again turn the sides microwave for 2 minutes, once more turn & keep for 2 minutes, it is done.

For the gravy-

 Cut onion, tomatoes, ginger, garlic, chilies in big pieces & blend them in a mixer fine.

In a microwave safe dish, add 1 tsp oil  & put 1 tsp cumin seeds, micro for 1 min. Add the blended mixture. Along with turmeric pdr, chili pdr, coriander pdr, garam/chana masala, microwave for 5-6 minutes till thick, stirring mid way. Once thick, add 2 tbsp curd keep for another 2 minutes, as we’re not using much oil, this enhances the taste.

Now add little water boil well for 3 minutes. Just before serving, add the koftas in the gravy micro for 3 minutes.

Ps- normally koftas are deep fried, but using very little oil, we can get the same taste, it is healthy. Bottle gourd juice when drunk on empty stomach each day, helps one tog et rid of breathlessness, it is very good for diabetic patients also.

the 1st picture shows the koftas before they're cooked 

the 2nd pic. shows the cooked koftas

the 3rd one is of the gravy after it was cooked

the 4th pic. is with koftas added to the gravy & cooked, ready to serve.