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Lamb roghan josh
Lamb curry with peppers and tomatoes.
What you need
- 75 ml ghee
- 2 onions, peeled and thinly sliced
- 2 cloves garlic, peeled and crushed
- 2 1/2 cm root ginger, peeled and grated
- seasoning
- 4 green cardamom pods, crushed
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp ground turmeric
- 2 tsp paprika
- 1 pinch chilli powder
- 900 g diced lamb, trimmed of any fat
- 250 ml natural yogurt
- 1 large red pepper, cored and de-seeded
- 1 large green pepper, cored and de-seeded
- 6 tomatoes, skinned, de-seeded and diced
- 6 tsp tomato puree
Method
Heat 2/3 of the ghee or oil in a heavy based saucepan. Add the onion, garlic and ginger. Fry gently for 3-5 min until softened and lightly coloured.
Add the seasoning, cardamom, cumin, coriander, turmeric, paprika and chilli. Fry for 2 min, stirring constantly to prevent burning.
Increase the heat. Add the meat, a little at a time, and cook for 3-5 min until browned on all sides. Remove from pan. Keep warm while browning the rest of the meat.
Chop half the red and half the green pepper. Slice the other halves into thin strips.
Add the yogurt to the pan, a tablespoon at a time, cooking after each addition and stirring constantly until all yogurt is absorbed.
Stir the chopped peppers and tomatoes into the meat mixture. Bring to the boil, stirring constantly. Cover the pan with a double thicknes of foil and then the lid. Simmer gently for 1 hour or until the meat is tender.
Meanwhile, heat the remaining ghee or oil in a frying pan. Gently fry the reserved pepper strips for 2-3 min or until softened. Scatter over the curry to serve.
My Cookbooks Add Recipe My List Add Recipe Preparation 25 minutes Cook 1 hour, 26 minutes Total 1 hour, 51 minutes Energy 474 kcal/serving Fat 4.62 g/serving Carbohydrates 114.09 g/serving Glycaemic Index 5 Glycaemic Load 1.01 
Serving suggestion
Serve with natural yogurt and basmati rice. Garnish with fresh coriander.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1985 | 361 | 10475 | 8350 |
| Energy (kcal) | 474 | 86.3 | 2500 | 2000 |
| Protein (g) | 41.7 | 7.57 | ||
| Carbohydrate (g) | 21.2 | 3.85 | 345 | 275 |
| Fat (g) | 25.4 | 4.62 | 95 | 70 |
| Fat (saturated) (g) | 13.1 | 2.38 | ||
| Fibre (g) | 3.82 | 0.69 | ||
| Sodium (mg) | 226 | 41.2 | ||
| Salt (equivalent) (g) | 0.57 | 0.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 381 | 69.3 | 800 |
| Vitamin B-12 (µg) | 5.20 | 0.95 | 1 |
| Vitamin B-6 (mg) | 1.00 | 0.18 | 2 |
| Vitamin C (mg) | 75.0 | 13.6 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.44 | 0.26 | 10 |
| Zinc (mg) | 8.34 | 1.52 | 15 |
| Calcium (mg) | 209 | 38.1 | 800 |
| Folate (mcg) | 49.6 | 9.02 | 200 |
| Iron (mg) | 4.94 | 0.90 | 14 |
| Magnesium (mg) | 88.3 | 16.0 | 300 |
| Niacin (mg) | 11.3 | 2.06 | 18 |
| Pantothenic acid (mg) | 2.12 | 0.38 | 6 |
| Riboflavin (mg) | 0.81 | 0.15 | 1.6 |
| Phosphorous (mg) | 515 | 93.8 | 800 |
| Thiamin (mg) | 0.45 | 0.08 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, green cardamom pods or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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