Kofta
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The Ayurvedic vegetable balls, known as Kofta, combine nourishing ingredients with aromatic spices. Traditionally fried, they can also be baked in the oven or pan-fried for a lighter version. The blend of finely grated vegetables, chickpea flour, and spices ensures good digestibility. Preparation can be perfectly adapted to Vata, Pitta, or Kapha.
Preparation time: 15 minutes
Cooking time: 15–20 minutes
Fry in ghee, use moist vegetables like zucchini or spinach, add warming spices.
Use mild spices, fresh herbs, avoid garlic.
Bake in the oven or pan-fry with little oil, season with chili, pepper, and lemon juice.
Ingredients
200 g mixed vegetables (e.g., carrots, zucchini, cabbage), finely grated
1 small onion, finely chopped
1 clove of garlic, finely chopped (optional, depending on dosha)
2 tablespoons fresh herbs (cilantro, parsley, mint), finely chopped
100 g chickpea flour
1/2 tsp ground cumin
1/2 tsp coriander powder
1/4 tsp turmeric
1 pinch chili (optional, depending on dosha)
Salt to taste
Oil or ghee for frying or baking
Preparation
Finely grate the vegetables and finely chop the herbs and onion.
Mix everything together in a bowl with the spices and chickpea flour.
If necessary, add a little water until you have a malleable dough.
Form small balls from the mixture.
Either fry in oil or ghee until golden brown or bake in the oven at 180°C for approx. 15–20 minutes.
Serve with dip as desired.
Serve with chutney, yogurt dip, or on a colorful salad. Also great as a side for curries or in wraps.
VEGETABLES