- prep: 0 hr
- cook: 0 hr
- total: 0 hr
Ingredients
- Kofta
- 16 ounces (454g) high-protein or super-firm tofu (can use extra-firm tofu if you can’t find it*)
- 12 ounces (340-345g) Yukon Gold potatoes, peeled and washed
- 5 tablespoons cornstarch (40g), arrowroot powder (40g), or tapioca flour (37-38g)
- 1 tablespoon minced or grated fresh ginger
- 1/4 cup (4g) fresh cilantro, chopped
- 1 teaspoon garam masala
- 1 teaspoon Indian red chili powder**
- Kosher salt or sea salt to taste***
- 1/4 cup raw or roasted cashews (35g), finely ground up in a food processor****
- Vegetable oil for rolling and for deep frying
- Gravy
- 1-2 tablespoons unrefined coconut oil (or a neutral oil of choice)
- Whole spices
- 4-6 whole green cardamom pods (I used 6)
- 2 cinnamon sticks, broken into small pieces
- 4 whole cloves
- 1 teaspoon cumin seeds
- Aromatics
- 1 extra large yellow onion, or 2 small yellow onions, chopped
- 1-2 green chilies*****, deseeded and chopped
- 1 ½ tbsp finely chopped fresh ginger
- 4 garlic cloves, roughly chopped
- Ground Spices
- ½ teaspoon ground coriander
- 1-2 teaspoon Indian red chili powder (use less for a milder heat)
- 1 teaspoon ground turmeric
- 3 extra large tomatoes (16-18 ounces or 480-540g total), chopped with the juices
- 1 cup raw cashews, soaked in boiling water for 15 minutes and drained
- 1 ½ teaspoons kosher salt
- 1 ¼ cups (300 mL) unsweetened plant-based milk (I used this), or water
- 1 tablespoon lemon juice
- Garnishes/for Serving
- 1 tablespoon fenugreek leaves (also known as kasoori methi; f you don’t have it, just omit)
- 1/2 teaspoon garam masala
- 1 cup loosely packed fresh cilantro, chopped (keep the stems)
- Indian bread (naan or paratha) or white rice
Instructions
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Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 304 % Daily Value *
- Total Fat: 9 g 13.71%
- Saturated Fat: 3 g 14.91%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 777 mg 32.38%
- Calcium: 141 mg 14.05%
- Potassium: 661 mg 18.89%
- Magnesium: 0 mg 0%
- Iron: 7 mg 38.56%
- Zinc: 0 mg 0%
- Total Carbohydrate: 44 g %
- Dietary Fiber: 7 g 27.01%
- Sugar: 4 g
- Protein: 12 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 30.65%
- Vitamin C 59.45%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables1
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq