Malai Kofta Recipe For Weight Loss [Non-Fried Kofta]

Snehil Sharma

Snehil Sharma
Sep 2022

2 min read
malai kofta
  • Lauki (Grated) - 1 Medium Size
  • Garam Masala Powder- 1/2 tbsp
  • Green Chili - 1-2 Medium Size
  • Gram Flour (besan) - 2 tbsp
  • Coriander Leaves (Dhania) - 1/4 Cup
  • Raisins – 1/2 Cup
  • Ginger - 1 Inch
  • Garlic - 4 Cloves
  • Onion - 2 Medium Sized
  • Homemade Tomato (Puree) - 2 Medium Size
  • Coriander Powder (Dhania) - 2 tbsp
  • Garam Masala Powder - 2 tbsp
  • Turmeric Powder (Haldi) - 1/2 tbsp
  • Cardamom Powder (Elaichi) - 1/2 tbsp
  • Kasuri Methi -1 tbsp
  • Salt - As Per Taste
  • Growing up in the 80s and 90s in India, we hardly ate out. Correct? And in the few times that we did, we always ordered Indian cuisines as others were not popular back as they are now. Mainly everyone ordered either of these two dishes, dal makhani and other malai koftas. Because these two rich creamy dishes were not made at home often. Being a kid at that time these dishes have special places in our hearts. The malai kofta recipe is a mouth-watering north Indian recipe prepared with paneer and potato balls (fried) simmered in a special onion and tomato gravy. 

    But today let’s take a healthier route by making a non-fry version of koftas. So, we will bake and prepare our koftas with lauki in appe (paniyaram) pan without compromising the taste and texture. Without delay, let’s try and cook the malai kofta recipe at home.

    How to Make Malai Kofta?

    • To begin the malai kofta , combine all the ingredients: grated lauki (squeeze out water), gram flour, green chili, turmeric, garam masala, ajwain, raisins, and cumin seeds, for the kofta in a bowl and prepare lemon size balls.
    • Secondly, now cook the koftas in the paniyaram pan.
    • Now, to prepare gravy, heat oil in a heavy-bottomed pan. Add in the grated ginger, garlic, and onion paste. Then, sauté for a few seconds until the onions soften.
    • Stir in the tomato puree, and add turmeric powder, garam masala powder, cardamom powder, coriander powder, green chili, and salt powder to taste. And cook it until they get mixed
    • Finally, add kofta balls and a bit of cream (malai) in the curry. Also, add kasuri methi, and coriander leaves for flavor. And serve it hot.


    • Additionally, you can even add dry methi leaves to the gravy for extra flavour.
    • If your koftas and gravy are ready but want to serve them later, then store them separately. You can add prepared koftas to your gravy later when you serve it.
    • However, you can serve malai kofta with jeera rice, rotis, pulao rice, and raita.
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    Health Benefits Of Malai Kofta Recipe

    There are a few health benefits related to the malai kofta recipe. So, let’s find out:

    Health Benefits of Malai Kofta
    • Malai kofta is a good source of carbohydrates that helps you keep energetic.
    • However, it contains nutrients like vitamin C, A, turmeric, and calcium.
    • Moreover, consuming lauki helps reduce stress and keeps the body cool due to its high water content.
    • Malai kofta recipe has many health benefits because the vegetables used also contain a variety of nutrients. Also, it help to reduce blood pressure levels in the body.
    • It is considered as a healthy dish due to the presence of fiber, proteins, and lipids.

    Nutritional Content in Malai Kofta (per serving)

    Here are a few nutritional values for malai kofta:


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    Fun Fact

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    Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today, if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


    All recipes from Fitelo’s kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. However, always consult your nutritionist or dietitian before adding any of these recipes to your diet.

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