Malai Kofta – Nutrition Facts and Healthy Option

Cooking does not mean just chopping, mashing, grinding and throwing every ingredient in a pot and stirring. Good cook can reveal how much effort is involved in cooking food with love. At home, it is easy to know the taste of the dear ones you are cooking for but when you cook for guest then it is crucial to ensure that you cook in such a way that they never forget the delicacies you created for years.

Food cooked with love and care not just tastes better but make eaters feel cared and loved for. Let’s discuss spicy dumplings made from Indian Cottage cheese fried deeply or broiled in oven and served with spicy, creamy and delicious gravy. Malai means ‘cream’ and Kofta means ‘dumplings’. Together the dish is called ‘Malai Kofta’ or spicy cream dumplings.

How the dish is made?

The actual star of the dish is its curry sauce. Even if you make double curry sauce amount, it ends early than the koftas. Cream dumplings are created in several versions. Some use only potato, while a few mix different vegetables to make the dumplings.

Dumplings are made with Indian cheese [paneer] base. Paneer is combined with potatoes, carrot, peas, and other vegetables. Spices and fresh herbs are added to it. If you are health conscious then broil the dumplings in an oven.

The savory curry sauce includes onions, tomatoes, spices, fresh cream, cashew paste, kasuri methi, garam masala, hing, and salt.

Nutrition facts

A single serving of cream dumpling is approximately 3.5 ounce. From this you get –

  • Calories – 175
  • Fat – 13 gm.
  • Sodium – 315 mg.
  • Carbohydrates – 7.5 gm.
  • Protein – 6.5 gm.
  • Fiber – 2.5 gm.
  • Sugar – 6.5 gm.

Paneer makes the base of this dish, so in 3 ounces you can get 300 calories, 90 mg cholesterol, and 23 gm. fat. This is relatively high amount because for healthy adult the recommended limit of fat intake is between 44 to 78 gm. Daily calorie intakes needs to be below 300. Exceeding these amounts can increase cardiovascular and heart disease risks.

Healthy Options

Make cream dumplings at home. You can have good control over the nutrition facts. Try limiting paneer amount and use more fresh vegetables. Use tomato base instead of cream and instead of deep-frying use oven to bake the dumplings.

If you are health conscious then make your own cream vegetable dumpling because restaurants don’t offer nutrition information. This dish is not served daily at home but is specially made for occasions like large festivals or weddings.