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Why Is Malai Kofta Healthy For Human Body?

If you visit Indian restaurants or are familiar with Indian vegetarian cuisine, you may have come across malai kofta, vegetarian “meatballs” consisting of cheese and vegetables. 

You can have your life’s best Malai Kofta at Mynt in Orlando. Here the kofta is often served in an intensely flavored, spicy sauce and is high in calories, yet it may provide some health advantages.


Every recipe for malai kofta is different, but the veggie balls are usually prepared with paneer, a crumbly Indian cheese derived from milk curds. To prepare the kofta, blend paneer with potatoes, peas, other veggies, fresh herbs, and spices.

Malai kofta is usually served with a savory sauce that comprises tomatoes, onions, spices, and sometimes cream or ghee, which is clarified butter.

Nutrition Facts

Each serving of malai kofta is around 3.5 ounces. That quantity contains around 175 calories, 13 grams of fat, 305 milligrams of sodium, 7.5 grams of carbs, 6.5 grams of protein, 2.5 grams of fiber, and 6.5 grams of sugar. Alternatively, a 10.5-ounce packet of malai kofta with three serving sizes includes 590 calories, 33 grams of fat, 1,300 milligrams of sodium, 60 grams of carbs, 15 grams of protein, 3 grams of fiber, and 3 grams of sugar.

How to Make Malai Kofta?

  • To make the malai kofta, combine all of the ingredients for the kofta in a mixing bowl: grated lauki (squeeze off the water), gram flour, green chile, turmeric, garam masala, ajwain, raisins, and cumin seeds.
  • Second, fry the koftas in the paniyaram pan.
  • To make the gravy, heat the oil in a heavy-bottomed pan. Mix in the grated ginger, garlic, and onion paste. Then, sauté for a few seconds or until the onions soften.
  • Stir in the tomato puree and season with turmeric powder, garam masala powder, cardamom powder, coriander powder, green chili powder, and salt powder to taste. And cook until they are combined.
  • Finally, add kofta balls and a cream (malai) dab to the curry. Flavor with Kasuri methi with coriander leaves. And serve it hot.


  • You can also add dry methi leaves to the gravy for added flavor.
  • If you wish to serve your koftas and gravy separately, store them separately. When serving, you can add prepared koftas to the gravy.
  • However, malai kofta can be served with jeera rice, rotis, pulao rice, and raita.

Health Benefits Of Malai Kofta

There are a few health advantages of making malai kofta. So, let us investigate:

  • Malai kofta is high in carbs, which keeps you energized.
  • It does, however, include nutrients such as vitamins C and A, curcumin, and calcium.
  • Furthermore, because of its high water content, lauki helps alleviate tension and keeps the body cool.
  • Malai kofta provides several health benefits because the veggies are high in nutrients. It also aids in the reduction of blood pressure levels in the body.
  • Because of the abundance of fiber, proteins, and lipids, it is regarded as a healthy dish.

Health Information

Although malai kofta is not inherently unhealthy, the nutrition facts of paneer, which serves as its foundation, must be considered. 3 ounces of paneer contains 300 calories, 23 grams of fat, and 90 milligrams of cholesterol, all of which are relatively high. recommends limiting daily fat intake to 44 to 78 grams for a healthy adult and keeping daily cholesterol intake under 300 mg. Excessive consumption may increase your risk of stroke, heart disease, and other cardiovascular disorders.

Also Read: Guide For Foodies When Visiting Orlando