Description
A flavorful Lamb Kofta Curry served with a refreshing mint yoghurt sauce. This recipe features tender lamb meatballs cooked in a spiced tomato and coconut curry, perfect for a comforting and aromatic meal.
Ingredients
Scale
Mint Yoghurt
- 150ml fat free plain natural yoghurt
- 1 tablespoon mango chutney
- 2 teaspoons cornstarch
- 1.5 tablespoons fresh finely chopped mint
- 1 teaspoon lemon juice
Curry Sauce
- 2 onions, finely chopped
- 2 teaspoons minced garlic
- 2 teaspoons grated fresh ginger
- 100g (3.5oz) courgette (zucchini), finely diced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon hot chilli powder
- 1 teaspoon paprika
- 1 teaspoon garam masala
- ½ teaspoon turmeric
- ¼ teaspoon ground cloves
- ¼ teaspoon ground cinnamon
- 5 green cardamom pods
- 1 bay leaf
- 2 tablespoons tomato paste
- 480ml (2 cups) chicken stock
- 1 teaspoon granulated sweetener
- Salt and black pepper to season
- Low calorie spray
Meatballs
- 500g (18oz) 10% fat lean lamb mince
- 1 large egg
- 1 small onion, finely chopped
- Salt and black pepper
- 1 teaspoon minced garlic (or 1 garlic clove)
- Low calorie spray
Instructions
- Prepare mint yoghurt: Combine the yoghurt, mango chutney, cornstarch, chopped mint, and lemon juice in a bowl. Mix well and set aside to allow flavors to meld.
- Cook onions and garlic: Heat a large deep frying pan sprayed with low calorie spray. Add finely chopped onions and minced garlic, frying until golden and softened. Remove and let cool slightly.
- Form koftas: In a large bowl, combine lamb mince with salt, black pepper, the egg, finely chopped onion, and the cooled onion-garlic mixture. Mix thoroughly, then shape into 16 evenly sized meatballs.
- Brown meatballs: Spray the frying pan with low calorie spray again. Brown the koftas on all sides until a golden crust forms. Remove from the pan and set aside.
- Cook base spices and vegetables: Spray the pan with low calorie spray once more, then add chopped onion, garlic, and grated ginger. Cook for approximately 5 minutes until softened. Add diced courgette and cook for an additional 2 minutes.
- Add dry spices: Stir in all the spices for the sauce except the cardamom pods and bay leaf. Fry gently for about one minute to release their aromas, taking care not to burn them.
- Add liquids and simmer: Stir in tomato paste, granulated sweetener, and chicken stock. Add the cardamom pods and bay leaf. Bring the mixture to a boil, then reduce heat and simmer for 5 minutes to develop flavors.
- Combine mint yoghurt and meatballs: Mix the prepared mint yoghurt into the curry sauce until fully combined. Gently add the browned meatballs into the sauce. Cover with a lid and simmer for 12-15 minutes until the sauce thickens, becoming creamy and silky.
- Season and serve: Taste the curry and adjust seasoning with salt and pepper as necessary. Serve hot and enjoy your delicious lamb kofta curry with mint yoghurt!
Notes
- Using low-fat yoghurt keeps the dish lighter without compromising on creaminess.
- Be careful not to burn the spices during frying to avoid bitterness.
- You can substitute lamb with lean beef mince if preferred.
- Serve with basmati rice or warm naan bread for a complete meal.
- Mint yoghurt can be made ahead and refrigerated for up to 2 days.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Indian
Keywords: Lamb Kofta Curry, Mint Yoghurt, Indian Curry, Lean Lamb Meatballs, Spiced Lamb Curry, Healthy Indian Recipes
