Healthy Potato Kofta in Creamy Tomato Sauce

potato kofta in creamy tomato sauce
potato kofta in creamy tomato sauce

Imagine a bowlful of crispy potato, bean, and carrot dumplings topped with fresh spinach and fragrant with the aromas of onions, garlic, ginger, and curry.

If Chef Ryan’s Potato Kofta in Creamy Tomato Sauce recipe isn’t the definition of super-healthy Indian comfort food, we don’t know what is! Each of these vegan “meatballs” is a soul-satisfying mouthful loaded with plant-based protein and essential dietary fiber.

But when it comes to your well-being,  our potato kofta in creamy tomato sauce don’t stop there…

According to this study headed by University of Cambridge researcher Dr. Ravin Jugdaohsingh,  green beans are an excellent source of bone-building silica. The carrot supples eye-protective lutein, while the garlic boosts brainpower.

Still not convinced this is one of the healthiest Indian comfort foods you’ll ever eat? Then consider ginger’s five confirmed health benefits!

But we really doubt that, after having your first taste of our Potato Kofta with Creamy Tomato Sauce, you’ll be thinking about anything but having your next one!

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Healthy Potato Kofta in Creamy Tomato Sauce

potato kofta in creamy tomato sauce
  • Author: Gregg Rozeboom
  • Yield: 2 servings 1x 1x
  • Cuisine: Indian
  • Diet: Vegan
Scale

Ingredients

1 large russet potato
1 onion
2 garlic cloves
1 T ginger root
4 oz frozen/fresh green beans
1 carrot
2 T tomato paste
1 tsp curry powder
8 oz canned coconut milk
1/4 cup gluten-free* flour
6 oz spinach

Instructions

  1. Peel and dice potatoes into 1 in. cubes. Add potato to a medium saucepan and cover with 1 in. salted water. Bring to a boil and cook until fork tender (10 min.)
  2. Peel and chop onion, slice garlic, mince ginger, slice green beans into 1/4 in. rounds, grate carrot into shreds.
  3. Add cooked potatoes, green beans and carrots to saucepan and cook for 1 min. Drain the cooked vegetables and transfer them to large bowl.
  4. Return the saucepan to medium heat and add onion, garlic, and ginger. Add splash of water or vegatable broth if sticking and cook for 5 min. Add tomato paste, curry powder, coconut milk, and pinch of salt. Bring to a simmer and cook until sauce is slightly thickened (3 min.)
  5. Add GF flour and pinch of salt to large bowl with vegetables. Lightly mash kofta mixture and form into six patties about 1 in. thick.
  6. Heat a large skillet over medium-high heat and add potato kofta. Cook until browned and crisp (2 min. per side). Transfer all to a plate.
  7. Bring skillet back to medium-high heat and add in spinach with splash of water or broth. Cook until wilted (3 min.)
  8. Transfer creamy tomato sauce to a blender and blend on high for a few seconds. Divide sauce between bowls/plates, add sautéed spinach and potato kofta.

 

Notes

Popular GF flours include almond, chickpea, oat and brown rice.

Nutrition

  • Serving Size: 1
  • Calories: 530
  • Sugar: 12
  • Sodium: 200
  • Fat: 22
  • Saturated Fat: 17
  • Trans Fat: 0
  • Carbohydrates: 75
  • Fiber: 12
  • Protein: 14
  • Cholesterol: 0

Keywords: vegan potato kofta

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