Bottle Gourd Kofta for Weight Loss Without Onion or Garlic
This shallow-fried bottle gourd kofta is a light, fiber-rich Indian snack made without onion or garlic — perfect for IBS, spiritual fasting, or weight loss diets. Made with chickpea flour, semolina, ginger, and boiled potatoes, it's gut-friendly and absolutely delicious with curd or mint dip.
Ingredients
- 1 large bottle gourd approx. 2.5 kg
- 1 inch ginger grated
- 5 green chilies finely chopped
- 2 boiled medium potatoes 100 gm
- 1 cup chickpea flour besan
- ½ cup semolina sooji
- 1 tsp red chili powder
- 1 tsp turmeric powder
- 1 tsp salt or to taste
Instructions
- Peel the bottle gourd and remove the inner white seed core. Grate the remaining portion finely.
- Squeeze lightly to remove excess water (don’t over-dry).
- Add grated ginger, chopped green chilies, mashed boiled potatoes, chickpea flour, semolina, salt, turmeric, and red chili powder.
- Mix everything into a firm dough.
- Shape into round or oval koftas.
- Heat oil in a pan and shallow fry until golden on both sides.
- Serve hot with curd, chutney, or on its own.
Notes
- You can replace semolina with oat flour for gluten-free version
- Air fry instead of shallow fry to cut more calories
- Add grated carrots or cabbage for extra fiber
- Keeps in fridge for 2–3 days. Reheat in air fryer