Low Sodium Rogan Josh
Delight in the rich, aromatic flavors of this Low Sodium Rogan Josh, a healthier twist on the classic Indian lamb curry. Tender cubes of lean lamb shoulder are marinated in a vibrant blend of plain yogurt and warm spices like cumin, coriander, turmeric, and paprika, then slow-simmered with fragrant cinnamon, cardamom, and bay leaves in a savory low-sodium chicken broth. This recipe balances bold, traditional flavors with heart-friendly ingredients, making it perfect for anyone watching their sodium intake without compromising on taste. Finished with a splash of fresh lemon juice and a sprinkle of chopped cilantro, this dish pairs wonderfully with fluffy basmati rice or warm naan bread for a wholesome and satisfying meal your family will love. Ready in just over 90 minutes, this easy-to-follow recipe is perfect for a cozy weeknight dinner or a special occasion.
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Recipe Information
Ingredients
- 500 grams Lean lamb shoulder, trimmed and cubed
- 200 grams Plain unsweetened yogurt
- 1 large Onion, finely chopped
- 4 cloves Garlic, minced
- 1 tablespoon Fresh ginger, minced
- 2 teaspoons Ground cumin
- 2 teaspoons Ground coriander
- 1 teaspoon Paprika
- 1 teaspoon Ground turmeric
- 1 Cinnamon stick
- 2 Bay leaves
- 2 Black cardamom pods
- 250 milliliters Low sodium chicken broth
- 2 tablespoons Olive oil
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Black pepper, freshly ground
Instructions
In a large bowl, whisk together the yogurt, ground cumin, ground coriander, paprika, ground turmeric, and black pepper. Add the cubed lamb and coat well. Cover and marinate in the refrigerator for at least an hour.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the cinnamon stick, bay leaves, and black cardamom pods. Stir until fragrant, about 2 minutes.
Add the chopped onion to the pot and sauté until translucent, about 5-7 minutes.
Stir in the minced garlic and ginger, cooking for another 2 minutes until the raw smell dissipates.
Add the marinated lamb along with all the marinade to the pot. Cook, stirring occasionally until the lamb is browned on all sides, about 10 minutes.
Pour the low sodium chicken broth into the pot, ensuring that the lamb is just covered. Bring to a boil, then reduce the heat to low and cover the pot.
Simmer the mixture gently for about 1.5 hours, or until the lamb is tender and the sauce has thickened. Stir occasionally and add a bit more broth if necessary.
Once cooked, remove the cinnamon stick, bay leaves, and cardamom pods from the pot.
Stir in the fresh lemon juice and adjust seasoning if needed, keeping in mind that this is a low sodium recipe.
Garnish with chopped fresh cilantro before serving with basmati rice or naan.
Nutrition Facts
Calories |
1823 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 138.1 g | 177% | |
| Saturated Fat | 49.0 g | 245% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 401 mg | 134% | |
| Sodium | 1052 mg | 46% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 17.8 g | ||
| Protein | 106.4 g | 213% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 524 mg | 40% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 2480 mg | 53% | |
*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.
