Lamb Kofta Curry with Mint Yoghurt Recipe
A flavorful and healthy Lamb Kofta Curry served with a refreshing mint yoghurt sauce. This dish combines tender lamb meatballs simmered in a rich spiced tomato and courgette sauce, complemented perfectly by a cooling yoghurt infused with fresh mint and mango chutney. Ideal for a comforting yet light dinner.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Frying
- Cuisine: Indian
- Diet: Low Calorie
Ingredients
Scale
For the Koftas:
- 500g (18oz) 10% fat lean lamb mince
- 1 large egg
- 1 small onion, finely chopped
- Salt and black pepper, to taste
- 1 teaspoon minced garlic (or 1 garlic clove)
- Low calorie spray, for frying
For the 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 taste
- Low calorie spray, for frying
For the 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
Instructions
- Prepare the Mint Yoghurt: Combine the fat free natural yoghurt, mango chutney, cornstarch, finely chopped mint, and lemon juice in a bowl. Mix thoroughly and set aside to allow the flavors to meld.
- Cook the Koftas: Heat a large deep frying pan sprayed with low calorie spray over medium heat. Add the finely chopped onion and minced garlic, fry until golden and softened, then remove and let cool slightly. In a large bowl, place the lamb mince, season with salt and black pepper, add the egg and the cooled onion and garlic mixture. Combine well and form into 16 evenly sized meatballs. Spray the frying pan again and brown the koftas evenly on all sides until nicely colored. Remove the meatballs from the pan and set aside.
- Make the Curry Sauce: In the same frying pan, spray with low calorie spray and sauté the finely chopped onions, minced garlic, and grated ginger for approximately 5 minutes until softened. Add the diced courgette and cook for an additional 2 minutes. Stir in all the curry spices—ground cumin, coriander, hot chilli powder, paprika, garam masala, turmeric, ground cloves, ground cinnamon—except the cardamom pods and bay leaf. Fry the spices for about one minute to release their aroma, taking care not to burn them. Add the tomato paste, granulated sweetener, chicken stock, cardamom pods, and bay leaf, bring the mixture to a boil and then simmer for 5 minutes to develop flavor.
- Combine and Simmer: Stir the prepared mint yoghurt mixture into the curry sauce until fully combined. Gently add the browned koftas back into the pan, cover with a lid, and simmer on low heat for 12-15 minutes until the sauce thickens to a creamy and silky consistency and the meatballs are cooked through.
- Final Touches: Taste the curry and season further with salt and black pepper if necessary. Serve immediately alongside rice or your preferred accompaniments and enjoy the harmonious flavors.
Notes
- Use lean lamb mince to reduce fat content without sacrificing flavor.
- The mint yoghurt adds a refreshing contrast and lightens the richness of the curry.
- If unavailable, chicken stock can be substituted with vegetable stock for a milder flavor.
- Adjust the chili powder to taste depending on preferred spice level.
- The cornstarch in the yoghurt helps to thicken the sauce slightly when combined.
- Low calorie spray helps to reduce added fats while frying.
Keywords: Lamb kofta, Indian curry, mint yoghurt, healthy lamb recipe, low calorie curry, spiced meatballs, Indian cuisine
