Heart-Healthy Bhindi Gosht
Delight in the robust flavors of **Heart-Healthy Bhindi Gosht**, a lighter take on the classic Indian-Pakistani dish that combines tender lean lamb with earthy okra in a fragrant tomato-based curry. This wholesome recipe swaps traditional cooking fats for heart-friendly olive oil and uses low-sodium chicken broth for a nourishing, guilt-free indulgence. Enhanced with warming spices like turmeric, cumin, and garam masala, it offers a burst of aroma and flavor in every bite. A special technique of pre-sautéing the okra ensures a perfect, non-slimy texture, while slow simmering guarantees succulent, flavor-infused lamb. Garnished with fresh cilantro, this nutrient-rich dish is perfect when served with whole-grain naan or brown rice, creating a satisfying, healthy meal for family dinners. Optimize your well-being without compromising on taste with this irresistible spinach and okra curry!
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Recipe Information
Ingredients
- 500 grams Lean lamb, boneless, cut into cubes
- 250 grams Okra (bhindi), trimmed and cut into 1-inch pieces
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 2 medium Tomato, chopped
- 1 cup Low-sodium chicken broth
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the lamb cubes and cook until browned on all sides, about 5-7 minutes. Remove the lamb from the pot and set aside.
In the same pot, add the remaining tablespoon of olive oil. Add the chopped onions and sauté until they are golden brown, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another 2 minutes until aromatic.
Add the chopped tomatoes, turmeric powder, coriander powder, cumin powder, and red chili powder. Cook, stirring frequently, until the tomatoes break down and the spices are well combined, about 4-5 minutes.
Return the browned lamb to the pot. Add the low-sodium chicken broth and bring to a simmer. Cover the pot and let it cook on low heat for 30 minutes, or until the lamb is tender.
While the lamb is cooking, lightly stir-fry the okra in a separate non-stick pan for about 5 minutes, until slightly tender. This step helps to reduce the sliminess of the okra.
Once the lamb is tender, add the pre-cooked okra to the pot. Season with salt and garam masala. Stir gently to combine everything.
Cover and cook for another 10 minutes, allowing the flavors to meld together.
Garnish with freshly chopped cilantro before serving. Enjoy your Heart-Healthy Bhindi Gosht with whole grain naan or brown rice.
Nutrition Facts
Calories |
1529 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.1 g | 98% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 1648 mg | 72% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 17.9 g | ||
| Protein | 157.4 g | 315% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 376 mg | 29% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 3389 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
