Hariyali Kofta: A Scrumptious Kofta for PCOS

Hariyali Kofta: A Scrumptious Kofta for PCOS



Low Fat paneer (cow’s milk) – 30g
Chana flour – 15g
Carrot – 10g
Dudhi – 10g
Salt, chilli powder- As per taste

Curry :

Spinach – 50g
Onion – 10g
Tomato – 10g
Coriander – 5g
Mint leaves – 5g
Hung curd with olive oil (Few drops) – 15g
Melon seeds (Powdered coarsely) – 1tbsp
Salt, Chilli powder, Coriander powder- As per taste
Oil- ½ tsp

Garnish :

Mint leaves – 2 to 3 no.

Method of Preparation:

For the Kofta :

  1. Mix in all the ingredients and make small balls.
  2. Grate the carrot and bottle gourd (dudhi).
  3. Heat the appam pan and grease it with a small drop of oil .
  4. Roast the koftas.

For the Curry :

  1. Blanch the spinach. Chop the other vegetables.
  2. Heat oil in a non-stick pan, add chopped onion and saute till golden brown, add in the masalas and tomatoes till they become soft.
  3. Cool the masala mix and blend it with blanched spinach, coriander and mint leaves.
  4. Cook the paste on low flame and add the hung curd with olive oil.

Nutritional Profile:

Energy 200 Kcals
Protein 11.5g
Carbohydrates 18g
Fats 6.2g



  1. Spinach is a rich source of folic acid which is vitaminB9.Its also rich in fibre coupled with other vegetables making it very useful for weight management in PCOD.
  2. Chana flour has a low glycemic index i.e its not absorbed very fast and thus is effective for weight management in PCOD.
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