Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bottle gourd, peeled and grated coarse | 500 g | Sweet · Cooling |
 Chickpea flour, sifted | 150 g | Sweet, Astringent · Cooling |
 Tomatoes, pureed smooth | 260 g | Sour, Sweet · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, divided | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 600 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 600 ml (about 2 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Punjabi Bottle Gourd Besan Kofta never loses its simmer.
- Squeeze the grated gourd lightly, mix it with chickpea flour and salt. Keep the pan over gentle medium heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Shape the moist mixture into small balls. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Brush the balls with part of the ghee and bake them until their surfaces set and turn golden. Keep the oven at 190°C (375°F) for 20–24 minutes, checking until a thin knife slides through the largest piece without resistance.
- Reduce the tomato puree with cumin and coriander, loosen the gravy with hot water. Maintain moderate heat for 8–10 minutes, stirring every 3 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Warm the baked koftas in it just before serving. Keep the oven at 190°C (375°F) for 20–24 minutes, checking until a thin knife slides through the largest piece without resistance.
- Rest Punjabi Bottle Gourd Besan Kofta for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Baked bottle-gourd koftas keep this Punjabi gravy lighter than a fried version Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: replace half the tomato with a pureed fennel bulb. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Punjabi Bottle Gourd Besan Kofta
| Nutrient | Per 100g | Per Serving (1 serving (386g)) |
|---|---|---|
| Energy (Calories) | 60 kcal | 231 kcal |
| Protein | 2.6 g | 10.1 g |
| Total Carbohydrates | 7.7 g | 29.7 g |
| Dietary Fiber | 1.6 g | 6.2 g |
| Total Sugars | 1.5 g | 5.8 g |
| Total Fat | 2.2 g | 8.6 g |
| Calcium | 20.9 mg | 80.8 mg |
| Iron | 0.82 mg | 3.16 mg |
| Magnesium | 24.1 mg | 93.3 mg |
| Phosphorus | 42.0 mg | 162.4 mg |
| Potassium | 180 mg | 696 mg |
| Sodium | 110 mg | 426 mg |
| Zinc | 0.56 mg | 2.17 mg |
| Copper | 0.12 mg | 0.45 mg |
| Manganese | 0.21 mg | 0.82 mg |
| Selenium | 1.0 µg | 3.8 µg |
| Vitamin C | 5.7 mg | 21.9 mg |
| Vitamin A (RAE) | 19.4 µg | 74.9 µg |
| Vitamin E | 0.24 mg | 0.94 mg |
| Vitamin K | 2.3 µg | 9.1 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.52 mg |
| Vitamin B6 | 0.08 mg | 0.29 mg |
| Folate (DFE) | 46.9 µg | 181.2 µg |
| Choline | 1.5 mg | 5.8 mg |
