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An aerial close up view of a black skillet filled with FODMAP friendly Malai kofta topped with a swirl of cream and chopped coriander

FODMAP friendly Malai kofta

FODMAP friendly, no onion or garlic, gluten free
*This recipe uses Australian cups and measures. Use gram and ml for international accuracy.
5 from 2
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Prep Time 30 minutes
Cook Time 30 minutes
Course Main Course
Servings 6 people

Ingredients
  

For the curry base:

  • 60ml (3 tablespoons)* butter or oil
  • 50g spring onion greens chopped
  • 1 large or 2 medium leek greens thoroughly washed and sliced
  • 50 g ginger grated
  • 1 bunch coriander roots thoroughly washed and chopped (save the leaves for garnish)
  • 1 teaspoon cumin powder
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon paprika optional, for colour
  • chilli powder I used Kashmiri to taste
  • 15-20 cardamom pods seeds kept and husks discarded
  • 2 teaspoons dried fenugreek leaves (optional)
  • 2 large carrots chopped
  • 1 X 400g tin of plain tomatoes (see notes)
  • Salt and pepper to taste
  • 250ml (1 cup)* water

For the kofta:

  • 400 g steamed potato about 2-3 large
  • 400 g paneer I use homemade lactose free, see notes for the recipe
  • 2 tablespoons cornflour or potato starch (make sure the cornstarch is gluten free if it needs to be)
  • Seasoning to taste
  • 1/2 - 1 green chilli
  • Oil for frying

To finish:

  • 60-125ml (1/4 - 1/2 cup)* lactose free milk, to your tastes
  • 60-125ml (1/4 - 1/2 cup)* lactose free cream, to finish the curry
  • Coriander leaves, to top the curry

Instructions
 

To make the curry base:

  • Heat a large skillet with the butter or oil over a medium heat. Once warmed, add the spring onion greens, leek greens, ginger and coriander roots. Cook for 2-3 minutes or until softened and fragrant, then add the carrots. Add a splash of water whenever you need to.
  • Add the spices and cook for a minute until fragrant. Add the tinned tomatoes and a splash of water if needed. Stir well to combine and cook for 10-15 minutes until the carrot is soft. Remove from the heat and allow to cool.

To make the kofta:

  • Use a potato ricer or masher to mash the potatoes. Crumble or grate the paneer into the potatoes. Add the remaining ingredients and use your hands to combine into a smooth mixture. Taste and adjust for seasoning before forming into about 14 balls, roughly 1 tablespoon worth of mixture each.
  • Preheat a large frypan extremely thoroughly over a medium high heat. Paneer will cause the kofta to stick easily, so make sure the pan is nice and hot.
  • Add a splash of vegetable oil and pan fry the first batch of kofta. Keep them moving and fry them on each side until golden. Repeat with the remaining kofta.

To finish:

  • Blend the curry sauce base until smooth.
  • Add 1-2 tablespoons oil to the skillet, then return the sauce base to the skillet over a medium heat. Once warmed, add the milk or cream to achieve your desired thickeness and creaminess. Taste and adjust for seasoning and spices. Just before serving, add the kofta into the curry sauce. Drizzle with extra cream and finish with coriander. Serve with rice.

Notes

  • You can also use my low FODMAP Nomato sauce recipe to replace some or all of the tinned tomato. One batch of Nomato sauce makes approximately 1.2kg, which is equivalent to 3 x 400g cans of tinned tomato. 
Keyword curry without onion and garlic, FODMAP friendly, FODMAP friendly Malai Kofta, gluten free, Vegetarian
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