Low Sodium Lamb Rogan Josh
Elevate your dinner table with this flavorful and heart-healthy *Low Sodium Lamb Rogan Josh*, a lighter twist on the traditional Kashmiri classic. Featuring tender cubes of lamb shoulder marinated in creamy Greek yogurt and simmered in a rich, aromatic blend of warm spices like cumin, coriander, turmeric, and cardamom, this dish is low in sodium but brimming with complex flavors. Fresh ginger and garlic add depth, while a hint of cayenne pepper delivers a gentle kick. The simmered tomato-based sauce is balanced with vibrant lemon juice and finished with a garnish of cilantro for a fresh, herbaceous touch. Perfect for those seeking a healthier option without compromising on taste, this Indian-inspired dish pairs beautifully with steamed basmati rice or warm naan. Ready in under two hours and designed to serve four, this comforting recipe is ideal for special occasions or a satisfying family meal. Keywords: low sodium, lamb rogan josh recipe, healthy Indian recipes, low sodium dinner ideas.
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Recipe Information
Ingredients
- 500 grams lamb shoulder, cut into cubes
- 150 grams Greek yogurt
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 2 teaspoons paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon black pepper
- 1 cinnamon stick
- 2 bay leaves
- 4 cardamom pods, lightly crushed
- 4 cloves
- 2 tablespoons tomato paste
- 300 milliliters water
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
In a large bowl, combine the lamb cubes with Greek yogurt. Mix well to coat the lamb. Set aside to marinate for at least 30 minutes.
Heat the vegetable oil in a large pot over medium heat. Add the onions and cook until they are golden brown, about 8-10 minutes.
Add the garlic and ginger to the pot and cook for another 2 minutes until fragrant.
Stir in the ground cumin, coriander, turmeric, paprika, cayenne pepper, and black pepper. Cook the spices for 1-2 minutes to release their aromas.
Add the cinnamon stick, bay leaves, cardamom pods, and cloves to the pot. Stir well to coat the spices with the oil.
Increase the heat to high, add the marinated lamb along with the yogurt that clings to it, and cook for 6-8 minutes, stirring occasionally, until the lamb is lightly browned.
Stir in the tomato paste and cook for an additional 3 minutes.
Pour in the water, bring to a boil, then lower the heat to a simmer. Cover the pot and let it cook for 45-60 minutes or until the lamb is tender and the sauce has thickened.
Check the seasoning and add freshly ground black pepper if needed, avoiding any salt.
Once cooked, remove the pot from heat and stir in the lemon juice.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
2031 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 148.8 g | 191% | |
| Saturated Fat | 55.9 g | 280% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 490 mg | 163% | |
| Sodium | 490 mg | 21% | |
| Total Carbohydrate | 58.2 g | 21% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 16.4 g | ||
| Protein | 117.2 g | 234% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 487 mg | 37% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 2686 mg | 57% | |
*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.
