Healthy and Tasty Malai Kofta in Mustard Oil Recipe

Healthy and Tasty Malai Kofta in Mustard Oil Recipe

Are you a fan of Indian cuisine but worried about the high-calorie count in your favourite dishes? Our healthy malai kofta recipe will definitely tantalise your taste buds! This vegetarian kofta recipe is made with nutritious ingredients and our secret ingredient, Mustard Oil.

Not only is Mustard Oil great for cooking, but it also has numerous health benefits. In this article, we will discuss the benefits of using Mustard Oil in cooking, as well as provide step-by-step instructions for making our healthy malai kofta recipe.

Introduction to Malai Kofta

Malai kofta is a well-known Indian meal made up of vegetarian koftas (dumplings) prepared from potatoes, spices, and paneer (Indian cottage cheese) and served in a rich tomato-based sauce. Malai kofta is traditionally a rich, indulgent dish with many calories and fat. However, our recipe for healthy malai kofta gives this traditional dish a healthy twist.

Why Choose a Healthy Version of Malai Kofta?

Malai kofta is unquestionably delicious, but it can also be very calorie and fat-dense. Traditional malai kofta can actually have up to 800 calories and 40 grams of fat per serving. By making a healthy version of malai kofta, you can enjoy the flavours of this beloved dish without sacrificing your health goals.

Our healthy malai kofta recipe calls for vegetables like spinach, carrots, and chickpea flour and is prepared with Indian Mustard Oil, which has several health advantages.

Malai Kofta Ingredients

To make our Indian kofta recipe, you will need the following ingredients:

 Malai Kofta Ingredients

Step-by-Step Process for Making Healthy Malai Kofta

Prepare the Koftas

Step 1: In a mixing bowl, mix grated paneer, boiled and mashed potatoes, grated carrots, blanched and diced spinach, chickpea flour, ginger paste, garlic paste, red chilli powder, and salt. Mix them well.

Step 2: Divide the mixture into small portions and shape them into round balls.

Step 3: Heat pure Kachi Ghani Mustard Oil in a pan and shallowly fry the koftas until golden brown. Remove them from the pan and keep them aside.

Prepare the Curry

Step 1: In the same pan, heat pure Indian Mustard Oil and add finely chopped onions. Saute until they turn translucent.

Step 2: Add finely diced tomatoes, ginger paste, garlic paste, turmeric powder, red chilli powder, garam masala powder, and salt. Saute until the tomatoes get mushy.

Step 3: Add the cashew paste and saute for 2-3 minutes.

Step 4: Add 1 cup of water and bring the curry to a boil.

Step 5: Add the fried koftas to the curry and simmer for 5-7 minutes.

Step 6: Garnish with fresh coriander leaves and serve hot.

The Benefits of Using Mustard Oil in Cooking Vegetarian Kofta Recipe

In Indian cooking, Mustard Oil is a common ingredient because of its distinct flavour and many health advantages. The use of Mustard Oil in cooking has a number of advantages, including:

The Benefits of Using Mustard Oil in Cooking Vegetarian Kofta Recipe


Choosing the Best Mustard Oil for Cooking

When choosing the best Mustard Oil for cooking, it is important to look for pure Mustard Oil free from any additives or preservatives. The pure Mustard Oil produced by Nayesha Oil Mills will benefit you as they use the traditional oil extraction process.

This process preserves the basic nutrients and taste of natural mustard seeds and gives more health benefits than refined Mustard Oil. Our cold-pressed Mustard Oil is made by pressing the mustard seeds without heat, which helps retain the oil's natural flavour and nutrients.

Other Health Benefits of Mustard Oil That You Should Know About

In addition to being good for cooking, Mustard Oil provides many health advantages. The following are a few health advantages of the best Mustard Oil:


Promotes Hair Growth

Vitamins and minerals present in pure Mustard Oil can aid in encouraging hair development and stopping hair loss.

Improves Skin Health

High antioxidant and vitamin E content in Indian Mustard Oil can help maintain healthy skin and delay the onset of ageing.

Relieves Cold and Cough

When used as a massage oil, Mustard Oil's anti-inflammatory qualities can help ease the symptoms of a cold or cough.

Improves Heart Health

Mustard Oil is a rich source of monounsaturated fats, which can benefit in lowering cholesterol levels and decreasing the risk of heart disease.

Using Mustard Oil in Indian Cuisine

Mustard Oil is a popular cooking oil in Indian cuisine and is used in various dishes, including curries, stir-fries, pickles, and chutneys. Several well-known Indian dishes include the following:

Sarson Ka Saag

Served with makki ki roti (cornbread), sarson ka saag, a common Punjabi meal, is made with mustard leaves, spinach, and other greens.

Bengali Fish Curry

Bengali fish curry is a spicy and delicious curry made with Mustard Oil, seeds, and seasonings.

Aloo Gobi

Aloo gobi is a vegetarian dish made with potatoes, cauliflower, and spices, cooked in pure Mustard Oil. It can be served with rice or roti.

Conclusion and Serving Suggestions

We hope you like our healthy malai kofta recipe, that is a delicious and nutritious twist on the traditional malai kofta. By using nutritious ingredients and cooking in Mustard Oil offered by Nayesha Oil Mills, this vegetarian kofta recipe is a great way to enjoy the flavours of Indian cuisine without sacrificing your health goals.

Serve it with rice or roti and enjoy the unique flavour and numerous health benefits of Mustard Oil. Buy the best Mustard Oil online from us and satisfy your taste buds. Visit our website to know the cost of Mustard Oil.

Frequently Asked Questions


Q.1 What is Malai Kofta?

Ans. Malai Kofta is a popular Indian dish made with deep-fried balls of mashed potatoes, paneer (Indian cottage cheese), and spices, served in a creamy tomato-based sauce.

Q.2 Is Mustard Oil Safe for Consumption?

Ans. Yes, Mustard Oil is commonly found in Indian food and is safe to eat. Selecting pure Mustard Oil free of any chemicals or preservatives is crucial.


Q.3 Can Mustard Oil be Used for Deep Frying?

Ans. Yes, you may deep fry with Mustard Oil. However, it must be used in moderation as it has a low smoke point.

Q.4 Can I make Malai Kofta without paneer?

Ans. Without paneer, you can still create Malai Kofta. Use mashed tofu or boiled and mashed veggies like carrots, peas, and beans as an alternative. This will make the dish suitable for vegetarians and others who are lactose intolerant while giving the kofta balls a texture and flavour comparable to paneer. You can also use coconut milk or vegan cream to make the sauce dairy-free.


Q.5 Is Mustard Oil Good for Health?

Ans. Yes, Mustard Oil is healthy and has many advantages over other cooking oils, such as decreasing cholesterol levels, enhancing immunity, and enhancing heart health.

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