Ingredients

150ml fat free plain natural yoghurt

1 tablespoon mango chutney

2 teaspoons cornstarch

1.5 tablespoons fresh finely chopped mint

1 teaspoon lemon juice

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 cooking

500g (18oz) 10% fat lean lamb mince

1 large egg

1 small onion, finely chopped

1 teaspoon minced garlic (or 1 garlic clove)

Instructions

Step 1: Combine the yoghurt, mango chutney, cornstarch, chopped mint, and lemon juice in a bowl. Set this mint yoghurt mixture aside.

Step 2: Heat a large deep frying pan sprayed with low calorie spray. Add one chopped onion and two teaspoons minced garlic; fry until golden and softened. Remove and set aside to cool slightly.

Step 3: In a large bowl, add the lamb mince and season with salt and black pepper. Mix in the egg and the cooled onion and garlic mixture. Form into 16 meatballs.

Step 4: Spray the frying pan again and brown the koftas on all sides. Remove from pan and set aside.

Step 5: Spray the pan again, then add the remaining onion, garlic, and grated ginger. Cook for about 5 minutes until softened. Add the diced courgette and cook for 2 more minutes.

Step 6: Add the ground cumin, ground coriander, hot chilli powder, paprika, garam masala, turmeric, cloves, and cinnamon. Fry the spices for about a minute, being careful not to burn them.

Step 7: Stir in the tomato paste, granulated sweetener, chicken stock, cardamom pods, and bay leaf. Bring to a boil, then simmer for 5 minutes.

Step 8: Mix the mint yoghurt mixture into the sauce until combined. Return the meatballs to the pan, cover with a lid, and simmer for 12–15 minutes until the sauce is thick, creamy, and silky.

Step 9: Taste the curry and adjust seasoning with salt and black pepper as needed.

Step 10: Serve hot and enjoy this delicious lamb kofta curry with the refreshing mint yoghurt complement.

Tips & Variations

For extra heat, add a pinch of cayenne pepper or use fresh chopped green chillies.

Replace lamb with lean beef or chicken mince for a different but tasty variation.

If fresh mint is unavailable, dried mint can be used but use less as it is more concentrated.

Serve with steamed rice or warm naan bread to soak up the luscious sauce.

FAQs

Can I make the koftas ahead of time?

Yes, you can prepare and shape the koftas in advance and store them in the refrigerator for up to 24 hours before cooking. This can save time when you’re ready to make the curry.

Is this recipe suitable for a low-calorie diet?

The recipe uses lean lamb mince and low calorie spray, and the yoghurt is fat free, making it a lighter choice compared to traditional lamb curries. Adjust spices and ingredients according to your dietary needs.