Call it kofta or meatballs, this Zucchini Pinto Beans Kofta in Spicy Cashew Curry is definitely a show stopper. Its a nutritious and oil free Indian comfort food for the whole family.
I am completely amazed of the exquisite taste of this oil free entree. This entree is absolutely a pleasure to the taste buds.
My family loves it and demands this entrée at least once a week. Their desires definitely make me happy and I totally feel elated. Hahahahha.
My family is fond of koftas. However, koftas are usually fried and loaded with calories and bad fat. In order to infuse some protein and green vegetable along with some Indian masala curry I came up with Zucchini Pinto Beans Kofta in Spicy Cashew Curry.
My family could not even detect the ingredients and enjoyed heartily with rice and naan with a side salad.
I love to play with food ingredients especially if I know I can make it super nutritious and yet mouthwatering.
Hence, I am excited to share my latest recipe with you.
When I thought about this combination I was skeptical that pinto beans would overpower the taste of koftas. T
herefore, my family would immediately understand that it not the usual kofta entrée. But they were totally consumed with the flavorsome aroma of this entrée.
By the time we were done with dinner they asked me to make it again. They still don’t know the exact ingredients.
However, I am totally satisfied with my success to be able to feed them protein rich and healthy entrée that’s made with leftover zucchini water and no oil.
Ingredients for Zucchini Pinto Beans in Spicy Cashew Curry
How to make Zucchini Pinto Beans Kofta
- First I decided to finely grind fresh zucchini.
- Thereafter, I squeezed out its water with the help of a cheese cloth. I saved the zucchini water in a saucepan.
- In my next step, I combined all the kofta ingredients in a large mixing bowl.
- Afterwards, with the help of a food masher/potato masher mashed the beans extremely well along with the other ingredients.
- In my next step, I made round ball shape, place them on a prepared cookie sheet and baked them in a preheated oven.
How to make Spicy Cashew Curry
- While the koftas were baking I quickly processed some onion cashew paste including some dry red chili to spice up the entree. The trick to this oil free kofta entree is that I first heated a nonstick pan.
- Then, I poured the leftover zucchini water into the warm pan. This way I added more nutrition to the entree and did not have to drain away the vitamins and minerals loaded green zucchini water.
- Immediately I folded in the onion cashew paste and sauteed until the gravy started to thicken.
- Lastly, I seasoned it with with the Indian spices.
How to assemble Zucchini Pinto Beans in Spicy Cashew Curry
I, gently, dipped the baked koftas in the warm and spicy cashew curry.
I highly recommend you to try this ASAP. You will fall in love with Zucchini Pinto Beans Kofta in Spicy Cashew Curry in its first bite.
Your family and friends won’t stop appreciating you when you serve this dish to them.
This entrée is definitely a heartthrob that will satisfy everyone’s desire to eat healthy yet delicious food.
You may serve it in any party/get together/potluck or simply for weeknight dinners.
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Did you make it?
If you get a chance to make this recipe then please leave your feedback in the comments below along with the ratings. In addition, you may tag @kiipfit on Instagram .
Zucchini Pinto Beans in Spicy Cashew Curry
For the kofta
- 1 medium zucchini (not peeled)
- 1 15 oz can of pinto beans (drained and rinsed)
- 1 tsp cumin powder
- 1 tsp chili powder
- 1 tsp fennel seeds
- 1/2 tsp salt
For the curry
- 1 cup roughly chopped red onion
- 2 Roma tomatoes
- 1/4 cup raw cashew nuts
- 2 whole dry red chilies
- Leftover zucchini water
- 1/2 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp cinnamon powder
- 1/2 tsp cardamom powder
- 1/2 tsp garam masala
- 1/2 tsp chili powder
- 2 cups unsweetened coconut milk
- 1/2 tsp sugar
- Salt as per taste
- Grind zucchini until fine and watery. Place a saucepan under the strainer and cover it with cheesecloth. Take out the ground zucchini on it and squeeze the water as much as possible.
- Preheat oven at 400 degree Fahrenheit and prepare a cookie sheet by greasing it slightly.
- Now in a large mixing bowl combine all the kofta ingredients including the squeezed zucchini.
- Use potato masher to mash pinto beans and mix the batter with hands very well.
- Divide the batter into 6 equal parts and form round ball shape between palms.
- Place kofta balls on the cookie sheet and bake in the middle rack of the oven for 30 minutes or until light golden in color.
- In the meanwhile, combine onions, tomatoes, cashew nuts, red chilies in a food processor/grinder and grind into a smooth paste.
- Heat a nonstick pan and add the saved zucchini water. Immediately add the cashew paste.
- Stir well and cook covered until the paste starts to thicken. Now, add all the spices. Stir again and cook covered until the gravy starts drying.
- Now, add rest of the ingredients and stir well. Cook covered for 10 minutes in a medium flame.
- Turn off the flame and dip the koftas in it. Serve with steamed rice/quinoa/ naan and a side salad.