Malai Kofta is a popular dish in Indian cuisine that is enjoyed by many around the world. Made with a combination of spices, vegetables, and paneer, Malai Kofta is both flavorful and filling. In a serving size of 5 oz (142 g), there are approximately 250 calories.

Apart from the calories, Malai Kofta offers a variety of nutritional benefits including a good amount of protein, fiber, and vitamins. The ingredients and nutritional value of Malai Kofta make it a healthy and satisfying meal choice.

In this article, we'll discuss what Malai Kofta is, its ingredients, calories, nutritional value, health benefits, tips for making it healthier, serving suggestions, how to store leftovers, and other Indian dishes similar to Malai Kofta.

What is Malai Kofta?

Malai Kofta is a vegetarian Indian dish that is primarily made with paneer, vegetables, and spices. It consists of dumplings made of mashed potatoes mixed with paneer (Indian cottage cheese) and various other ingredients like nuts, raisins, and spices. The dumplings are then fried golden brown and served in a creamy tomato-based gravy that is made with onions, tomatoes, nuts, and spices. The end result is a delicious and filling meal that is enjoyed by many.

How is Malai Kofta made?

Malai Kofta is made in two parts - the kofta (dumplings) and the gravy. To make the kofta dumplings, boiled and mashed potatoes are mixed with grated paneer and other ingredients like chopped nuts, onions, and spices. The mixture is then shaped into small balls or ovals, then coated in a batter made of besan (gram flour) and deep-fried until golden brown. To make the gravy, onions, garlic, and ginger are sautéed in oil until golden brown, then mixed with chopped tomatoes, nuts, and spices. Once the mixture is cooked down, it is blended into a smooth paste and mixed with cream, milk, and other seasonings. The kofta are then added to the gravy and simmered until the flavors have melded together.

Ingredients used in Malai Kofta

The main ingredients in Malai Kofta are mashed potatoes, paneer, and various spices. Other ingredients include nuts, raisins, onions, garlic, ginger, tomatoes, cream, and milk. The amount and type of spices used can vary depending on the recipe, but common spices include garam masala, cumin, coriander, turmeric, and chili powder.

Calories in Malai Kofta

In a serving size of 5 oz (142 g) of Malai Kofta, there are approximately 250 calories. However, the calories can vary depending on the preparation method and ingredients used. Fried kofta dumplings and heavy cream-based gravies can add extra calories to the dish. By making simple substitutions like baking the dumplings instead of frying them and using low-fat dairy products, the calorie count can be reduced while still enjoying the delicious flavors of Malai Kofta.

Nutritional value of Malai Kofta

In addition to being a flavorful meal, Malai Kofta also offers several nutritional benefits. The use of paneer and potatoes provides a good source of protein and fiber, while the various spices used in the dish have been shown to have anti-inflammatory and antioxidant properties. One serving of Malai Kofta contains approximately 9g of protein, 3g of fiber, and various vitamins and minerals like calcium, iron, and vitamin C.

Health benefits of Malai Kofta

The various ingredients used in Malai Kofta offer several health benefits. The use of spices like turmeric, cumin, and coriander have been shown to have anti-inflammatory and antioxidant properties that may help improve brain function, lower inflammation, and lower the risk of chronic diseases like heart disease and diabetes. Paneer, a popular cheese used in Indian cuisine, is a good source of protein and calcium which can help strengthen bones and promote muscle growth. The use of vegetables like onions and tomatoes also provide vitamins and minerals like vitamin C and potassium.

Tips for making Malai Kofta healthier

There are several ways to make Malai Kofta healthier while still enjoying its delicious flavors. Instead of deep-frying the kofta dumplings, try baking them in the oven for a healthier alternative. Using low-fat or skim milk and yogurt instead of heavy cream can also reduce the calorie count while still maintaining the creaminess of the gravy. Adding extra vegetables like spinach or kale to the gravy can also increase the nutritional value of the dish while adding a pop of color to the plate. Reducing the amount of oil used in cooking and using leaner cuts of meat or tofu as a substitute for paneer can also make the dish healthier.

Serving suggestions for Malai Kofta

Malai Kofta is typically served with rice or naan (Indian flatbread). Garnishing the dish with chopped coriander leaves and sliced almonds can add extra texture and flavor. Serving a side salad or steamed vegetables along with Malai Kofta can also complement the flavors of the dish while providing extra nutritional benefits.

How to store Malai Kofta leftovers

Leftover Malai Kofta can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply microwave the dish for 1-2 minutes or until heated through. If the sauce has thickened too much, adding a little water or milk can help thin it out. Alternatively, reheating the dish on the stovetop on low heat can also help warm it up without overcooking the kofta dumplings.

Other Indian dishes similar to Malai Kofta

If you enjoy the flavors of Malai Kofta, there are several other Indian dishes that you may also enjoy. Some popular dishes include Palak Paneer (paneer in a creamy spinach sauce), Chana Masala (chickpeas in a spicy tomato sauce), and Aloo Gobi (potatoes and cauliflower in a spicy tomato-based sauce). Each dish offers its own unique blend of spices and flavors that are sure to please any palate. Try experimenting with different recipes and ingredients to discover your new favorite dish.