🥘 High-Protein Malai Kofta

Creamy Indian Kofta Curry with 23g Protein & 11g Fiber Per Serving

If you’re looking for a comforting, protein-rich vegetarian meal, this High-Protein Malai Kofta is the perfect choice. Tender kofta balls made with paneer, lentils, and aromatic spices are simmered in a rich, creamy tomato-based curry. Packed with flavor, protein, and fiber, this healthier version of the classic Indian favorite is ideal for family dinners and meal prep.

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📋 Recipe Information

* Prep Time: 20 minutes

* Cook Time: 30 minutes

* Total Time: 50 minutes

* Servings: 4

* Difficulty Level: Medium

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🛒 Ingredients

For the Kofta

* 1 cup cooked lentils (green or brown)

* 200 g (7 oz) paneer, grated

* ½ cup oat flour or chickpea flour

* 1 small onion, finely grated

* 2 cloves garlic, minced

* 1 teaspoon garam masala

* ½ teaspoon cumin

* ½ teaspoon turmeric

* Salt and black pepper to taste

* 1 tablespoon chopped cilantro

For the Curry Sauce

* 1 tablespoon olive oil

* 1 medium onion, finely chopped

* 3 cloves garlic, minced

* 1 teaspoon grated ginger

* 2 tablespoons tomato paste

* 400 g crushed tomatoes

* 1 cup light coconut milk or cooking cream

* 1 teaspoon garam masala

* 1 teaspoon curry powder

* ½ teaspoon turmeric

* ½ teaspoon paprika

* Salt and pepper to taste

For Garnish

* Fresh cilantro

* A drizzle of cream or coconut yogurt

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👨‍🍳 Instructions

1. Make the Kofta

In a large bowl, mash the cooked lentils slightly.

Add grated paneer, flour, onion, garlic, spices, cilantro, salt, and pepper.

Mix until a firm dough forms.

Shape into medium-sized balls.

Bake at 200°C (400°F) for 20 minutes or air-fry until golden.

2. Prepare the Curry

Heat oil in a large skillet.

Sauté onion for 4–5 minutes until softened.

Add garlic and ginger and cook for 1 minute.

Stir in tomato paste and spices.

Add crushed tomatoes and simmer for 10 minutes.

Pour in coconut milk and cook for another 5 minutes until creamy.

3. Combine

Gently place the baked kofta into the curry sauce.

Simmer for 3–4 minutes so the kofta absorbs the flavors.

4. Serve

Garnish with fresh cilantro and a drizzle of cream.

Serve hot with basmati rice, naan bread, or quinoa.

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🍽️ Serving Suggestions

* With steamed basmati rice.

* Alongside garlic naan or roti.

* Over quinoa for an extra protein boost.

* With cucumber raita or yogurt sauce.

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💡 Tips for Success

✅ Chilling the kofta mixture for 15 minutes helps them hold their shape.

✅ Air-frying instead of deep-frying keeps the recipe lighter.

✅ Add spinach to the sauce for extra nutrients.

✅ Make the curry ahead of time; it tastes even better the next day.

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🥗 Approximate Nutrition (Per Serving)

* Calories: 420 kcal

* Protein: 23 g

* Carbohydrates: 28 g

* Fat: 22 g

* Fiber: 11 g

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❤️ Why You’ll Love This Recipe

* High in protein and fiber.

* Rich, creamy, and satisfying.

* Healthier than traditional fried malai kofta.

* Vegetarian and easy to customize.

* Perfect comfort food for any season.