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Mix Dal Kofta

Healthy mix-dal kofta made with lentils, light spices and a simple tomato-onion gravy. High protein, easy to cook and beginner-friendly Indian main course.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 people
Course: Main Course
Cuisine: Indian
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 1 cup mixed lentils (e.g. chana dal + moong dal + toor dal) soaked 30–45 min
  • 1 small onion finely chopped
  • 1 inch fresh ginger grated
  • 1–2 green chillies finely chopped (adjust to taste)
  • 1 tsp turmeric powder
  • 1 tsp coriander powder
  • ½ tsp red chilli powder optional, to taste
  • 2 tbsp gram flour (besan) for binding
  • Salt salt to taste
  • 2 tbsp oil (light cooking oil) for shallow-frying
  • 2 medium tomatoes finely chopped or pureed
  • 1 tsp cumin seeds

Equipment

  • Mixing bowl
  • Saucepan or deep non-stick pan
  • Slotted spoon

Method
 

  1. Wash and soak the mixed lentils for 30–45 minutes. Drain and grind coarsely with ginger and green chillies — add a splash of water only if needed. Transfer to a bowl.
  2. Add chopped onion, turmeric, coriander powder, red chilli powder (if using), gram flour, salt and mix into a thick dough-like mixture.
  3. Divide the mixture into small balls (about the size of a walnut). Heat 2 tbsp oil in a non-stick pan, and shallow-fry the balls on medium heat until golden brown and cooked through (turn gently so they cook evenly). Drain on kitchen paper.
  4. In the same pan, add a little more oil if needed, add cumin seeds and let them crackle for a few seconds. Then add chopped/pureed tomatoes, a pinch of salt and ¼ cup water. Cook on medium heat until tomatoes soften and oil starts releasing.
  5. Add ½ cup water, stir well and bring to a light simmer. Taste and adjust salt and spices. The gravy should be smooth and slightly thick.
  6. Gently add the fried dal-koftas into the simmering gravy. Cover and cook on low heat for 5–6 minutes so koftas absorb flavours.
  7. Garnish with chopped coriander leaves and serve hot with whole wheat roti or brown rice.

Notes

Use shallow-frying instead of deep-frying to reduce oil. For more fibre and nutrients, add finely chopped spinach or methi greens into the kofta mixture. Serve with whole-grain roti or brown rice for a wholesome meal.