Mutton Rogan

Mutton Rogan is a rich and aromatic Indian curry that showcases tender pieces of mutton simmered in a blend of spices and yogurt, creating a flavorful and hearty dish. Perfectly paired with naan or rice, it's a delightful way to enjoy a protein-packed meal.

Ingredients

• Mutton (bone-in, cut into pieces) - 400 grams
• Yogurt - 150 grams
• Onion (finely chopped) - 1 medium (150 grams)
• Tomato (pureed) - 1 medium (100 grams)
• Ginger-garlic paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cooking oil (vegetable or ghee) - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves (for garnish) - a handful

Steps

1. In a mixing bowl, marinate the mutton pieces with yogurt, ginger-garlic paste, red chili powder, turmeric powder, coriander powder, and salt. Let it sit for at least 30 minutes.
2. Heat oil in a heavy-bottomed pan over medium heat. Add cumin seeds and allow them to splutter.
3. Add the chopped onions and sauté until they turn golden brown.
4. Stir in the marinated mutton and cook for about 10 minutes, stirring occasionally until the mutton is browned on all sides.
5. Add the pureed tomato and cook for another 5-7 minutes until the oil starts to separate from the mixture.
6. Pour in 1 cup of water, bring to a boil, then reduce the heat to low. Cover the pan and let it simmer for 45 minutes to 1 hour until the mutton is tender.
7. Once cooked, sprinkle garam masala over the curry, mix well, and cook for an additional 5 minutes.
8. Garnish with fresh coriander leaves and serve hot with naan or rice.

Nutrition

• Calories: 500
• Protein: 40 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in essential vitamins and minerals, contributing to overall health.

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