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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)
Net carbs9.3 grams
Protein16.4 grams
Fat29 grams
Calories372 kcal
Calories from carbs 10%, protein 18%, fat 72%
Total carbs16.9 gramsFiber7.6 gramsSugars6.5 gramsSaturated fat20.9 gramsSodium356 mg(15% RDA)Magnesium46 mg(12% RDA)Potassium512 mg(26% EMR)
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):
Instructions
- To make the koftas, grate the zucchini and paneer by hand or in a food processor.
- 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.
- 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.
- Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted). 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.
- 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.
- 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.
- 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.
- 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.
- These koftas can be enjoyed on their own topped with the korma sauce and a spoonful of yogurt. Or, serve alongside some steamed greens, on top of some cauliflower rice, or in a keto tortilla/wrap.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Zucchini (summer squash, courgette) |
| 1.6 g | 0.9 g | 0.2 g | 13 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Paneer |
| 2.1 g | 10.5 g | 13.9 g | 174 kcal |
| Lupin flakes, dry, uncooked |
| 0.3 g | 2.7 g | 0.4 g | 22 kcal |
| Psyllium husks, whole |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Cumin, ground |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Tomatoes, fresh |
| 1 g | 0.3 g | 0.1 g | 7 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.2 g | 0.6 g | 0.4 g | 10 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Ginger root, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Peppers, chile (chili), fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Fennel seeds, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Bay leaf, dried |
| 0.2 g | 0 g | 0 g | 2 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Garam masala, spice mix |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cinnamon, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Coriander seed, ground |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 0.9 g | 0.7 g | 6.9 g | 66 kcal |
| Oil, coconut |
| 0 g | 0 g | 6.7 g | 61 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 9.3 g | 16.4 g | 29 g | 372 kcal |
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