Low-Carb Vegetarian Kofta Balls
Dearna Bond- Ready in 1h 30m
- 9.3 g net carbs
- 372 kcal
- Serves 4
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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.
Step-by-step
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.
Recipe
Low-Carb Vegetarian Kofta Balls
★★★★☆4.5This healthy Indian-inspired, low carb, vegetarian meal is packed full of flavor and goodness!
- Hands on
- 30m
- Overall
- 1h 30m
- Servings
- 4
- 9.3 g
- Net carbs
- 16.4 g
- Protein
- 29 g
- Fat
- 372
- kcal
Ingredients makes 4 servings
- Kofta balls:
- Korma sauce:
- 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.
Nutrition per serving
Carbs 10%Protein 18%Fat 72% of calories
- Net carbs
- 9.3 g
- Total carbs
- 16.9 g
- Fiber
- 7.6 g
- Sugars
- 6.5 g
- Protein
- 16.4 g
- Fat
- 29 g
- Saturated fat
- 20.9 g
- Calories
- 372 kcal
- Sodium
- 356 mg · 15.5% RDA
- Magnesium
- 46 mg · 11.5% RDA
- Potassium
- 512 mg · 25.6% EMR
Nutrition by ingredient
- Gluten free
- Egg free
- Nut free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
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Comments & ratings (13)
I love this recipe. I’m a lifelong vegetarian attempting to feed my meat eating keto husband (and occasionally myself with some recipes). My only complaint is I think we are saucy people and I would double the sauce recipe to accommodate all 20 kofta balls. The flavors are great!
Thank you for your kind words Megan! ❤️ I see nothing wrong with going more saucy, I like that 😊
TIP: I didn’t have any flaxmeal/lupin flakes on hand so I replaced it with 1 tbsp of almond flour and also squeezed out most of the liquid from the grated zucchini before combining it with the rest of the ingredients. It worked out really well.
If you intend to have the kofta balls on its own I would recommend that you season well before baking.
Thank you for sharing Jo!
What will be the nutritional information if replacing the Kofta Balls by lamb (leg cut)
The Korma sauce looks delicious.
Hi Marie, you can use our app (ketodietapp.com) to modify any of the recipes we share via our blog to your liking (you can simply "clone" any of the recipes we share here). I hope this helps!
Does this include the cauliflower rice?
Hi Victoria, all optional ingredients are not included in the nutritional facts so it is not.
I'm loving your recipes --- pinning like crazy. And your photos are fantastic. This one has a new (yea!!!) ingredient that I've never seen "lupin flakes". I love new ingredients. But, in case I can't find them, what is flaxmel? Is that flaxmeal? (I'm in USA maybe that makes the difference in spelling.)
AND you give photography lessons online? Would you mind sharing a link?
Thank you for your kind words Trill! You could use flax meal instead - that is a good alternative with similar properties 😊 As for Dearna you will need to ask if she gives photography lessons, you can find her bio here: Dearna Bond
So delicious. I love it.
I can't wait to try this recipe!! Is the nutritional information for the kofta balls only or does it include the korma sauce as well?
It's everything apart from the optional toppings (kofta balls + sauce). I hope you enjoy! 😊