Mutton Nihari

Mutton Nihari is a traditional slow-cooked Indian stew that features tender mutton cooked in a rich, spiced gravy, perfect for a hearty lunch. This dish is typically enjoyed with naan or rice and is known for its deep flavors and high protein content.

Ingredients

• Mutton (bone-in, cut into pieces) - 500 grams
• Onion (finely sliced) - 1 medium (150 grams)
• Ginger-garlic paste - 1 tablespoon
• Nihari masala (store-bought or homemade) - 2 tablespoons
• Yogurt - 100 grams
• Ghee or oil - 3 tablespoons
• Water - 4 cups
• Salt - to taste
• Fresh coriander leaves (chopped) - for garnish
• Lemon wedges - for serving

Steps

1. Heat ghee or oil in a heavy-bottomed pot over medium heat. Add sliced onions and sauté until golden brown.
2. Add ginger-garlic paste and sauté for 2-3 minutes until the raw smell disappears.
3. Add the mutton pieces and cook until they are browned on all sides.
4. Stir in the Nihari masala and cook for another 2 minutes to toast the spices.
5. Add yogurt and salt, mixing well to coat the mutton. Cook for 5 minutes.
6. Pour in water, bring to a boil, then lower the heat to a simmer. Cover and cook for 2-3 hours, until the mutton is tender and the flavors meld together.
7. Optional: For a richer flavor, transfer to an oven-safe pot and cook at 150°C (300°F) for an additional hour.
8. Once cooked, adjust seasoning if necessary. Garnish with chopped coriander leaves.
9. Serve hot with naan or rice and lemon wedges on the side.

Nutrition

• Calories: 650
• Protein: 45 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 120 mg
• Total Fat: 45 g
• Saturated Fat: 20 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High protein content supports muscle growth and repair.
• Rich in iron and zinc, which are essential for immune function.

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