Low-Carb Vegetarian Kofta Balls

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Low-Carb Vegetarian Kofta BallsPin recipeFollow us 100.6k

Is there anything better than a cosy bowl of low-carb curry in the cooler months? These keto-friendly kofta balls are oven-baked and served alongside a creamy korma sauce. Both are delicious on their own, but together they make a truly delicious meal. Serve them on top of some cauliflower rice or in a keto tortilla/wrap.

This is one of those recipes that comes together relatively easily despite the long ingredient list. Both the sauce and koftas can be made ahead to quickly whip up for an easy but impressive mid-week meal.

Hands-on Overall

Nutritional values (per serving)

9.3 grams 7.6 grams 16.4 grams 29 grams 20.9 grams 372 calories
Total Carbs16.9grams
Fiber7.6grams
Net Carbs9.3grams
Protein16.4grams
Fat29grams
of which Saturated20.9grams
Calories372kcal
Magnesium46mg (12% RDA)
Potassium512mg (26% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (18%), fat (72%)

Ingredients (makes 4 servings)

Kofta balls:
  • 1 large large zucchini (300 g/ 10.6 oz)
  • 1/2 small yellow onion (35 g/ 1.2 oz)
  • 2 garlic cloves, minced
  • 1 pack paneer cheese (200 g/ 7.1 oz)
  • 3 tbsp lupin flakes (27 g/ 1 oz) - or use flaxmel instead
  • 1 1/2 tbsp psyllium husks (6 g/ 0.2 oz)
  • 1 tbsp chopped parsley
  • 1/2 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
Korma sauce:
  • 1/2 small yellow onion (35 g/ 1.2 oz)
  • 2 medium tomatoes (150 g/ 5.3 oz)
  • 2 tbsp unsweetened shredded coconut (12 g/ 0.4 oz)
  • 2 cloves garlic
  • 2 tsp grated ginger
  • 1 small green chile pepper (5 g/ 0.2 oz)
  • 1/4 tsp fennel seeds
  • 1/4 cup water (60 ml/ 2 fl oz)
  • 2 bay leaves
  • 1/2 tsp turmeric
  • 1/2 tsp garam masala
  • 1/2 tsp cinnamon
  • 1 tsp coriander powder
  • 1/3 cup coconut cream (80 g/ 2.8 oz)
  • 1 tbsp virgin coconut oil (15 ml)
  • sea salt, to taste
To serve (optional):
A fun way to learn about healthy low-carb eating!
Take the Keto Diet Quiz
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Instructions

  1. To make the koftas, grate the zucchini and paneer by hand or in a food processor.
    Low-Carb Vegetarian Kofta Balls
  2. Add all kofta ingredients to a food processor fitted with an S blade, and pulse until combined and broken down to the size of rough breadcrumbs.
  3. Place in the refrigerator for at least 30 minutes — the water from the zucchini will be absorbed by the lupin flakes which will soften in this time, and the mixture will bind together with the help of the psyllium husks.
    Low-Carb Vegetarian Kofta Balls
  4. Preheat oven to 180 °C/ 360 °F. Remove the mixture from the fridge and shape into 20 small balls (about 28 g/ 1 oz each). Place on a greased tray, and bake 30 minutes, turning half way through.
    Low-Carb Vegetarian Kofta Balls
  5. Make the sauce while the koftas are baking. Add the onion, tomato, ginger, garlic, chilli, fennel seeds, coconut and water to a high-powdered blender and blend until smooth.
  6. Add the oil to a skillet over medium heat. Add bay leaves and cook for a few seconds. Add the ground spices and mix in, stirring a few times to coat, and then add the tomato mixture.
    Low-Carb Vegetarian Kofta Balls
  7. Add the coconut cream and stir to combine. Cook for 8 to 10 minutes, stirring occasionally so the onion gets well roasted. Season with salt to taste. Low-Carb Vegetarian Kofta Balls
  8. Both the sauce and koftas will keep a few days in a sealed container in the fridge. The koftas are nicest if quickly panfried to reheat. Low-Carb Vegetarian Kofta Balls These koftas can be enjoyed on their own topped with a spoonful of the korma sauce. Or, serve alongside some steamed greens, on top of some cauliflower rice, or in a keto tortilla/wrap.
    Low-Carb Vegetarian Kofta Balls
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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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