Lamb rogan josh

Preparation time

less than 30 mins

Cooking time

1 to 2 hours

Serves

Serves 4

Making your own curry paste is the healthier way to go. Here is a fresh, flavourful curry that’s low on calories and easy to put together.

This lamb curry sauce provides 280kcals, 13g fat (5.5g saturated fat), 33g protein, 2g fibre, 6g carbs (of which 5g sugar) and 0.6g salt per portion.

By Becca Spry

Ingredients

For the rogan josh paste

  • 1 bunch fresh coriander, stalks and leaves separated
  • 1 red chilli, seeded and roughly chopped
  • 2 tsp coriander seeds, toasted and ground
  • 2 tsp cuminseeds, toasted and ground
  • 1 tsp black peppercorns, roughly ground
  • 2 tsp paprika
  • 1 tsp turmeric
  • 2 tsp garam masala
  • pinch salt
  • 2 tbsp tomato purée

For the lamb

  • 1 tbsp groundnut oil
  • 5cm/2in cinnamonstick
  • 5 cardamompods, lightly crushed
  • 3 dried bay leaves
  • 4 cloves
  • 1 onion, roughly chopped
  • 600g/1lb 5oz lamb neckfillet, all visible fat removed, cut into 3cm/1in chunks
  • 2 garliccloves, peeled and crushed
  • 1 thumb-sized piece fresh root ginger, peeled and finely grated
  • 100g/3½oz fat-free natural yoghurt

Method

  1. To make the paste, in a mixer, blend together the coriander stalks, red chilli, ground spices and salt. Mix in the tomato purée.

  2. To cook the lamb, heat the oil in a large heavy-based casserole. Fry the cinnamon stick, cardamom pods, bay leaves and cloves for 2 minutes. Add the onion and lamb and fry for 4-5 minutes, stirring. Add the garlic and ginger and fry for 2 minutes.

  3. Add the spice paste and fry for another 2 minutes, stirring

  4. Add 400ml/14fl oz water, then cover with a lid and simmer for 40-50 minutes, until cooked. Stir in the yoghurt and cook for 10 minutes. Serve garnished with the fresh coriander leaves.

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