Recipes · Indian · Main Courses
Kosha Mangsho (Bengali Slow-Cooked Mutton Curry)
One serving has 454 kcal and 41 g protein, and at least a fifth of a woman's daily need of zinc (100%), riboflavin (91%), cobalamin (90%), copper (71%), phosphorus (62%) and niacin (56%). Ready in 105 minutes.
- Preparation: 30 min
- Cooking: 75 min
- Makes: 1 serving (383 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, meat, mustard
Ingredients
- 180 g Goat meat, raw
- 80 g Onions, raw
- 60 g Potatoes, raw
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 30 g Yogurt, plain
- 15 g Mustard oil
- 1.5 g Chili powder
- 0.5 g Turmeric
- 1 g Cumin
- 1 g Coriander seeds
- 0.3 g Cinnamon
- 0.2 g Cardamom
- 0.3 g Bay leaves
- 1.5 g Salt
Method
- Marinate the goat pieces with the yogurt, turmeric and half the ginger-garlic for at least 1 hour.
- Heat the mustard oil in a heavy pot and fry the onion over medium heat 12-15 minutes until deeply browned.
- Add the remaining ginger and garlic, the chili powder, cumin, coriander, cinnamon, cardamom and bay leaf, and fry 2 minutes.
- Add the marinated goat and salt, cover and cook on low heat, stirring occasionally, for about 1.5 hours until very tender, adding a splash of water if needed.
- Add the potato, cover and cook a further 20-25 minutes until the potato is tender and the gravy is thick and dark, clinging to the meat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 25.1 g | |
| Water | 290 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 41.3 g | 86% |
| Tryptophan | 0.59 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 2.2 g | |
| Histidine | 0.84 g | |
| Fat | 21 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 107 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.64 mg | 71% |
| Iron | 7.5 mg | 41% |
| Magnesium | 40.7 mg | 13% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 437 mg | 62% |
| Potassium | 1,236 mg | 26% |
| Selenium | 18.7 µg | 34% |
| Sodium | 797 mg | |
| Zinc | 8 mg | 100% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 1 mg | 91% |
| Niacin (vitamin B3) | 7.8 mg | 56% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 37.3 µg | 9% |
| Cobalamin (vitamin B12) | 2.1 µg | 90% |
| Choline | 21.3 mg | 5% |
| Vitamin A | 32 µg | 5% |
| Vitamin C | 20.6 mg | 27% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 0.69 mg | 5% |
| Vitamin K | 3.5 µg | 4% |
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
7.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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