Spiced Vegetable Kofta

Spiced Vegetable Kofta is a flavorful dish originating from the Indian subcontinent, featuring deep-fried or baked balls made from a mixture of grated vegetables like potatoes, carrots, and peas, bound with chickpea flour and seasoned with aromatic spices such as cumin, coriander, and garam masala. These koftas are often simmered in a rich, creamy tomato or onion-based gravy, making them a hearty vegetarian centerpiece.

🍽️ Nutrition at a glance

This dish is moderately high in carbohydrates due to the vegetables and chickpea flour, with a good amount of dietary fiber and plant-based protein. A typical serving (about 4-5 koftas with gravy) provides roughly 300-400 calories, along with essential vitamins like vitamin A from carrots and iron from the greens.

Nutrition breakdown

Calories	210 kcal
Protein	8 g
Carbs	28 g
Fat	8 g
Fiber	6 g
Sugar	5 g
Sodium	480 mg
Potassium	420 mg
Vitamin A	150 mcg RAE
Vitamin C	18 mg
Calcium	95 mg
Iron	3.2 mg
Magnesium	45 mg
Phosphorus	130 mg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, kofta dishes showcase the ingenuity of vegetarian cooking in South Asia, transforming humble vegetables into a luxurious meal often served during festivals or celebrations. Nutritionally, the use of chickpea flour (besan) not only binds the koftas but also boosts the protein content, making it a satisfying option for vegetarians.