Estimated Nutrition (whole recipe, rough)
Counts 15 of 20 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Almond | 1 almond (1.2g) | 7 |
| Salt | 1 tsp (6g) | 0 |
| Fenugreek | not in our table | 0 |
| Coriander | not in our table | 0 |
| Poppy Seed | not in our table | 0 |
| Melon | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- For Koftas :
- 250 gms. Potatoes, Boiled, peeled and mashed
- 1 Cup Spinach (Palak), washed and chopped
- 1/2 Cup Methi (Fenugreek), washed and chopped
- 1/2 Cup Coriander, washed and chopped
- Salt to taste
- Juice of 1 Lime
- 1/2 cup Corn Flour or Besan (Gram flour)
- 1/4 tsp. red chilli powder
- Oil for frying
- For Gravy :
- 2 medium size Onions, finely chopped
- 1 large Tomato, pureed
- 1 cup plain non-fat yogurt (dahi)
- 1 cup milk
- 1/4 cup cream
- 1/2 tsp turmeric
- 2 tsp. coriander powder
- 1/2 tsp. sugar
- Salt to taste
- 1/4 tsp. Garam masala powder
- 4 tbsp. Oil
- Grind to paste :
- 12 Almonds, soaked and peeled
- 3 tbsp. poppy seeds
- 3 tbsp. melon seeds
- 1 tsp. each Ginger-garlic paste
- 3-4 Green chillies
Directions
For koftas, mix all the ingedients of koftas together and divide into equal portions and shape into long rolls, deep-fry till golden in colour. Drain onto an absorbent paper and keep aside.
Heat oil in a pan and fry chopped onions till golden brown. Add the grinded ingredients and stir-fry for few minutes. Add turmeric powder, corriander powder,sugar and salt. stir-fry for few seconds. Stir in tomato puree and cook on high heat, stirring continuously till oil begins to separate.
Now add yogurt, milk and cream and cook stirring continuously till oil begins to separate. Add 1 cups of water and bring to boil. Simmer and cook for 5-10 minutes or until desired consistency.
Just before eating, place the fried koftas in a serving dish and pour the hot gravy over and serve immediately garnished with garam masala powder and chopped coriander.
Category:Indian Recipes
Category:Awadhi
Category:Awadhi Vegetarian