Having gained a few kilos/pounds over Diwali, I am now determined to get back on the healthy wheel 🙂 Hence this post covers another great nutritional dish using my regular/one of the favourite vegetable – Broccoli.
As all of you would surely be aware of, Broccoli is a very nutritional vegetable. Broccoli is high in vitamin C and dietary fibre. It also contains multiple nutrients with potent anti-cancer properties, and is also an excellent source of indole-3-carbinol (a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells). Broccoli also has a strong, positive impact on our body’s detoxification system.
For all these great reasons, I try to use Broccoli more and more in my day-to-day kitchen life. Having already experimented with Broccoli dry curries and Broccoli Parantha, I thought of making Broccoli koftas. What could be a more healthy way of life then baking (rather than frying) – and so the baked Broccoli koftas. My husband was very much surprised to see the baked broccoli kofta curry in dinner and, my little angel just jumped on the koftas 🙂
For clarity/simplicity, I have broken down the ingredients and method for Broccoli Kofta and, the Broccoli curry.
The ingredients for making Broccoli Kofta are:
- Broccoli : 1
- Potato : 1
- Green chilli : 2
- Turmeric powder : 1/4 tsp
- Corn flour : 2 Tbsp
- Garam Masala : 1/2 tsp
- Dried Mango powder (Amchur) : 1/2 tsp
- Salt : to taste
- Oil : 1tsp
First cut and boil /steam the Broccoli and potato (I always prefer to steam vegetables and fruits, to retain their maximum nutrition). Allow them to cool down a bit and then mash them. Now add green chillies, salt, turmeric powder, dried mango powder, garam masala and mix them well.
Heat oil in a pan. Add the mashed Broccoli / potato mix in it. Sauté them on a medium flame for 2 minutes and then add cornflour and sauté again for 2 minutes. Then remove the pan from the flame and let it cool down a little bit.
Now take the cool down mix and make round koftas with your hands while lightly brushing them with oil.
Keep these koftas on a greased baking tray and bake them in a preheated oven at 200°C for 15 min, while flipping in between.
That completes the preparation for Broccoli Koftas!
You can have these Broccoli koftas as a starter with ketchup/sauce, as like my little angel who simply loves these koftas and tends to eat them straight away 🙂
The ingredients for the Broccoli Curry are:
- Onions: 2 (chopped)
- Tomato: 2
- Garlic: 5 cloves (chopped)
- Ginger : 1/2 tsp
- Red Chilli Powder: 1 tsp
- Coriander Powder: 1 tsp
- Turmeric powder: 1/2 tsp
- Cumin seeds (Jeera) : 1/2 tsp
- Salt: to taste
- Milk : 1/2 cup
- Yogurt : 2tsp (optional)
- Bay leaf (Tejpatta) : 1
- Oil : 1-2 Tbsp
- Asafoetida (hing) : a pinch
Firstly, make purée of the tomatoes in the mixer.
Now heat the oil in a pan and temper with asafoetida, cumin seeds, and bay leaf. Next, add onions and sauté till it become translucent. Then add the garlic-ginger paste and sauté again for 2 minutes.
Now add the tomato puree, salt, chilli powder, turmeric powder, coriander powder and cook until the oil gets separated on sides.
Now add milk along with some water (depending on the required thickness of the gravy).
Bring the whole mixture to boil and simmer for few minutes. Then add yogurt and stir again for 2 minutes. The curry is ready!
As a final step, add the Broccoli koftas to this curry just before serving. Your yummy and healthy Broccoli kofta curry is done !!
You can garnish it with cream (for richness) or with coriander leaves.
Insider Tips / Finer Points :
- I always cook food in less oil so feel free to use more oil as per your requirement.
- Add cashew nuts if you want to give richness to the curry.
- You may adjust the spices according to your taste buds.
- You may also deep fry the Broccoli koftas instead of baking them.