Lighter lamb kofta curry

Lighter lamb kofta curry

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(2 ratings)

Prep: 40 mins Cook: 25 mins

Easy

Serves 4

An alternative version of a classic recipe with the calories, salt and fat slashed. Still rich in flavour, this creamy lamb curry is big on fibre, vitamin C, iron and folate  - what's not to love?

Nutrition and extra info

  • Freezable
  • Gluten-free

Nutrition: per serving

  • kcal505
  • fat19g
  • saturates9.5g
  • carbs57.1g
  • sugars7.8g
  • fibre6.8g
  • protein22.9g
  • salt0.4g
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Ingredients

    For the meatballs

    • 400g can green lentils, drained and rinsed
    • 250g lamb mince (20% Fat)
    • 1 tbsp ground coriander
    • 2 tsp ground cumin
    • ¼ tsp turmeric
      Turmeric

      Turmeric

      term-er-ik

      Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

    • ¼ tsp chilli flakes
    • ¼ tsp medium or hot chilli powder
    • 1 small onion, very finely chopped
      Onion

      Onion

      un-yun

      Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

    • 2 garlic cloves, finely grated
    • 2½ cm/1in piece ginger, grated
      Ginger

      Ginger

      jin-jer

      Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

    • 3 tbsp chopped coriander

    For the sauce

    • 2 tsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 1 large onion, finely chopped
      Onion

      Onion

      un-yun

      Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

    • 1 tsp cumin seeds
    • 3 garlic cloves, finely chopped
    • 3-4cm/1 ¼-1 ½ in piece ginger, finely chopped
      Ginger

      Ginger

      jin-jer

      Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

    • 2 tsp ground coriander
    • ¼ tsp turmeric
      Turmeric

      Turmeric

      term-er-ik

      Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

    • ¼ tsp medium to hot chilli powder
    • 8 dried curry leaves
    • 1 cinnamon stick, halved
    • 1 plump green chilli, deseeded and thinly sliced
    • 2 large tomatoes (about 200g/7oz), roughly chopped
      Tomato

      Tomato

      toe-mart-oh

      A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

    • 2 tsp tomato purée
    • 200ml reduced-fat coconut milk
    • 1 tbsp chopped coriander, plus extra to serve
    • garam masala, for sprinkling
      Garam masala

      Garam masala

      gar-am mah-sarl-ah

      Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

    For the rice

    • 200g basmati rice
    • 200g green beans, stems trimmed
    • 100g frozen peas

    Method

    1. Line a baking tray with a sheet of baking parchment. Tip two-thirds of the lentils into a medium bowl and mash them (the mashed lentils will help bind, the whole ones will add texture). Mix in the whole lentils, lamb, the spices, onion, garlic, ginger, coriander, a good grind of black pepper and a pinch of salt, taking care not to overwork the mixture.

    2. Using slightly damp hands, shape into 18-20 x 4cm meatballs. Lay the meatballs on the prepared tray, cover with cling film and chill while you prepare the sauce. Can be chilled overnight to develop extra flavour, if you like.

    3. Heat oven to 190C/170C fan/gas 5. To make the sauce, heat the oil in a non-stick frying or sauté pan, and fry the onion and cumin seeds over a medium heat for 6-8 mins until the onion is softened, stirring occasionally. Raise the heat slightly to start to brown the onion and stir in the garlic, ginger, ground coriander, turmeric, chilli powder and curry leaves, stir-frying for a few mins. As the onion browns, stir in the cinnamon stick, green chilli, tomatoes and purée, briefly stirring to soften the tomatoes. Pour in 100ml of the coconut milk, scraping the bottom of the pan to gather up any brown sticky bits, and let it bubble briefly and thicken. Pour in 250ml water, bring to the boil, then lower the heat, cover and gently simmer for 15-20 mins to thicken very slightly – but keep checking so it doesn’t reduce too much (add a splash of water if needed). Season with pepper.

    4. While the sauce simmers, uncover the meatballs and cook in the oven for 20 mins until cooked through and starting to brown on top – there is no need to turn them. Remove and pat down with kitchen paper to drain off any excess fat. Cook the rice following pack instructions.

    5. Stir the remaining coconut milk into the sauce over a low heat, then add the chopped coriander. Sit the meatballs in the sauce and cook for 5 mins on a very gentle simmer to warm through and blend the flavours, then remove the cinnamon stick.

    6. Meanwhile, cook the beans in a little boiling water for 4 mins, tipping in the peas for the final min. Drain and mix with the cooked rice and a grinding of black pepper. Tip the meatballs into a serving dish or divide between bowls, sprinkle over a little garam masala and the coriander, and serve with the veggie rice.

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    Comments, questions and tips

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    lisa_stone
    20th Feb, 2016
    1.3
    Although the kofka were nice with the addition of the lentils, the whole fish was rather disappointing. The coconut milk made the sauce cloying. On the whole, a lot of work and effort.
    sarahk
    27th Mar, 2016
    I haven't tried his recipe as yet but I think it was a mistake to add a 'whole fish' - I think I'll stick to the lamb. However, thanks for the suggestion.
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