30 Minute Malai Kofta

Malai Kofta is an Indian dish with a rich, spiced tomato gravy and dumplings made from paneer, potatoes, and peas. It’s delicious, but for most home cooks, there isn’t time to prepare this very time-intensive dish. So, skip the dumplings and enjoy the ingredients as they are! It is surprisingly low-calorie while being incredibly satisfying. The best part? You can plate this recipe in under 30 minutes!

Ingredients

Kofta Ingredients

• 2 russet potatoes, cubed into small pieces
• 2 large carrots, cut into small cubes
• 15 oz canned sweet peas
• Optional – cubes of paneer, firm tofu, lean meat like chicken

Gravy

• 2 tablespoons canola oil
• Scant 1/8 tsp asafetida/hing (can sub for 1/4 tsp onion powder)
• 1 teaspoon cumin seed (jeera)
• 28 oz crushed tomatoes
• 4 oz diced green chilies
• 2 Tbl tomato paste
• 1 tablespoon minced ginger (not dried/ground)
• 3 cloves minced garlic
• 1 tablespoon coriander powder 
• 1 tsp ground cumin
• 1 teaspoon turmeric 
• 1/4-1/2 teaspoon ground cayenne powder
• 1/4 cup full-fat coconut cream (can sub dairy cream)
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon garam masala
• 1/4 cup minced cilantro 

Instructions

Kofta 

In a saute pan, add potato and carrots. Heat and add 1/4 cup water. Cover and simmer for about 5 minutes until carrots begin to soften. Top with sweet peas. Turn off the heat and set aside.

Gravy 

Blend the tomatoes, not the paste, green chilies, ginger, and garlic to make a puree. Heat the oil in a saucepan to medium heat. Test the heat by adding one cumin seed to the oil; if it cracks right away, the oil is ready.

Add the hing and cumin seeds and heat for 30 seconds. (Hing smells like BO, but after it heats, that smell goes away. It’s a distinct seasoning, and it doesn’t take much to flavor a dish). 

Add the tomato paste, coriander powder, turmeric, and cayenne and cook for about 4 minutes on medium heat while constantly stirring. Add tomato mixture. Cook for 10-15 minutes over medium to low heat. Leave uncovered or vented. Stir occasionally. 

Mix in coconut cream, salt, and one cup of water. If using, add cubed paneer or firm tofu and let it cook covered for 7 to 8 minutes on medium heat.

Mix in garam masala and cilantro. While stirring, cook for another minute. Add kofta ingredients. Serve with basmati rice! 

 

Nutrient information provided using Lose It! App

Malai Kofta (only ingredients listed)

Servings 8  | 205 Calories per Serving

33.6 g carbohydrate; 5.8 g protein; 0 mg cholesterol; 6.5 g fat; 6.5 g fiber; 419.4 mg sodium