Low Sodium Mutton Curry
Indulge in a flavorful and heart-healthy twist on traditional Indian cuisine with this Low Sodium Mutton Curry recipe. Perfectly marinated mutton is simmered to tender perfection in a fragrant blend of yogurt, warming spices, and aromatic ingredients like ginger, garlic, and green chilies. Without relying on excessive salt, this dish achieves its incredible depth of flavor from cinnamon, cardamom, peppercorns, and fresh coriander. Ideal for those watching their sodium intake, this curry is a rich and hearty option that pairs beautifully with steamed rice or whole wheat roti for a satisfying meal. With a prep time of just 30 minutes and simple cooking steps, it’s a wholesome way to enjoy authentic Indian flavors while sticking to a low-sodium diet.
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Recipe Information
Ingredients
- 1 kg mutton
- 2 large onions
- 2 medium tomatoes
- 2 tablespoons ginger
- 2 tablespoons garlic
- 2 green chilies
- 1 cup yogurt
- 1 tablespoon coriander powder
- 2 teaspoons cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 inch cinnamon stick
- 3 pods green cardamom
- 1 bay leaf
- 4 cloves
- 1 teaspoon black peppercorns
- 3 tablespoons vegetable oil
- 0.5 cup fresh coriander leaves
- 2 cups water
Instructions
Wash the mutton pieces thoroughly under cold running water and drain well.
Slice the onions finely, and chop tomatoes into small pieces. Peel and grate the ginger, and crush the garlic cloves.
In a large bowl, combine yogurt, coriander powder, cumin powder, turmeric powder, and red chili powder. Add the mutton pieces into this mixture and let it marinate for at least 30 minutes.
Heat the vegetable oil in a large heavy-bottomed pot over medium heat. Add cloves, cinnamon stick, cardamom pods, bay leaf, and black peppercorns. Sauté for 1-2 minutes until fragrant.
Add the sliced onions and sauté until they turn golden brown.
Stir in grated ginger, crushed garlic, and green chilies. Cook for another 2-3 minutes until the raw aroma disappears.
Add chopped tomatoes and cook until they soften and oil starts to separate from the masala, around 5-7 minutes.
Add the marinated mutton and cook on high heat for 5-7 minutes, stirring frequently until the mutton is browned and coated well with the masala.
Pour in water and bring to a boil. Lower the heat to a simmer, cover the pot, and cook the curry for approximately 1 hour or until the mutton is tender. Stir occasionally and add more water if necessary to maintain consistency.
Once the mutton is cooked, add garam masala and mix well.
Garnish with freshly chopped coriander leaves and serve hot with steamed rice or whole wheat roti.
Nutrition Facts
Calories |
843 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 80% | |
| Saturated Fat | 24.8 g | 124% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 194 mg | 65% | |
| Sodium | 239 mg | 10% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 12.4 g | ||
| Protein | 54.9 g | 110% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 209 mg | 16% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1306 mg | 28% | |
*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.
