Recipes · Indian · Main Courses
Rogan Josh
One serving has 839 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (132%), zinc (77%), phosphorus (56%), manganese (54%), niacin (54%) and pyridoxine (43%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (589 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, meat
Ingredients
- 160 g Lamb shoulder
- 50 g Plain yogurt
- 50 g Onion
- 15 g Ghee
- 1 g Ground ginger
- 4 g Garlic
- 3 g Paprika
- 1 g Chili powder
- 1 g Fennel seeds
- 0.5 g Cardamom
- 0.3 g Cloves
- 0.5 g Cinnamon
- 0.2 g Bay leaf
- 150 g Water
- 2 g Salt
- 150 g Cooked white rice
Method
- Brown the lamb pieces in ghee with the whole spices.
- Add the onion and cook until golden, then the garlic.
- Stir the paprika, chili, ground fennel and ginger into the yogurt, and add it a spoonful at a time, stirring so it doesn't split.
- Add the water, cover and simmer for 1 to 1½ hours, until the lamb is tender and the sauce is deep red.
- Season and serve with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 839 kcal | 40% |
| Carbohydrates | 54.9 g | |
| Water | 441 mL | |
| Fiber | 4 g | 14% |
| Protein | 33.4 g | 70% |
| Tryptophan | 0.31 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.91 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.61 g | |
| Fat | 54.5 g | |
| Monounsaturated | 15.7 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 1.8 g | |
| Saturated | 26.4 g | |
| Trans-Fats | 1.9 g | |
| Cholesterol | 141 mg | |
| Calcium | 150 mg | 15% |
| Copper | 0.33 mg | 37% |
| Iron | 5 mg | 28% |
| Magnesium | 74 mg | 24% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 389 mg | 56% |
| Potassium | 767 mg | 16% |
| Selenium | 21.2 µg | 39% |
| Sodium | 1,310 mg | |
| Zinc | 6.1 mg | 77% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 7.6 mg | 54% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 102 µg | 26% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 20.9 mg | 5% |
| Vitamin A | 251 µg | 36% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 12.2 IU | 2% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 5.7 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.