Mutton Roghani Masala

Mutton Roghani Masala is a sumptuous dish that marries the rich flavours of traditional South Asian cuisine with a health-conscious approach, making it an ideal choice for those seeking a healthy mutton recipe. This dish combines tender mutton with a blend of aromatic spices, nuts, and yogurt, resulting in a flavourful and satisfying meal.

Ingredients

Mutton (boneless leg cubes) – 750g
Desiccated coconut – 2 tbsp
Roasted poppy seeds (khus khus) – 1 tbsp
Roasted peanuts – 1 tbsp
Green cardamom – 3 pods
Cloves – 2
Boiled small onion – 1
Roasted and ground cumin – 1 tbsp
Roasted and ground coriander – 2 tbsp
Turmeric powder – ¼ tsp
Chilli powder – 2 tsp
Garam masala – 1 tsp
Black pepper – ½ tsp
Salt – 1 tsp
Yogurt – ½ cup
Ginger garlic paste – 1 tbsp
Fresh coriander leaves – ½ cup
Brown onion (fried) – ½ cup
Tamarind pulp – 3 tbsp
Oil – ½ cup
Green chillies – for garnishing

Culinary Process

Marination: In a large bowl, combine the mutton with desiccated coconut, roasted poppy seeds, roasted peanuts, green cardamom, cloves, boiled onion, roasted cumin and coriander powders, turmeric, chilli powder, garam masala, black pepper, salt, yogurt, ginger garlic paste, fresh coriander leaves, brown onion, and tamarind pulp. Mix thoroughly to ensure the mutton is well-coated. Cover and marinate for at least 2 hours in the refrigerator to allow the flavors to meld.
Cooking: Heat oil in a heavy-bottomed pan over medium-high heat. Add the marinated mutton mixture and sauté for 5–10 minutes until the meat is browned and the spices are fragrant.
Simmering: Reduce the heat to low, cover the pan, and let the mutton cook for approximately 1 hour, stirring occasionally. Cook until the mutton is tender and the oil begins to separate from the masala.
Garnishing: Once cooked, garnish the Mutton Roghani Masala with fresh green chillies and additional chopped coriander leaves.
Serving: Serve hot with whole wheat naan or steamed brown rice for a wholesome meal.

Nutritional Information (Per Serving)

Approximate values based on standard ingredients and preparation methods:

Calories: 450 kcal
Protein: 25g
Carbohydrates: 10g
Fat: 35g
Saturated Fat: 10g
Fiber: 2g
Sodium: 600mg

Note: Nutritional values are approximate and may vary based on specific ingredient brands and preparation methods.

Health Benefits

This healthy mutton recipe is not only rich in flavor but also offers several nutritional benefits:

High-Quality Protein: Mutton is an excellent source of complete protein, essential for muscle repair and overall health.
Essential Micronutrients: Mutton provides vital nutrients such as iron, zinc, and vitamin B12, which are crucial for blood health and immune function.
Healthy Fats: Incorporating nuts and seeds like peanuts and poppy seeds adds heart-healthy fats and additional protein.
Digestive Aids: Spices like cumin, coriander, and turmeric not only enhance flavor but also aid in digestion and have anti-inflammatory properties.

Ingredient Availability in the UK

All ingredients required for Mutton Roghani Masala are readily available in the UK:

Mutton: Can be sourced from local butchers or halal meat shops.
Spices and Condiments: Available at major supermarkets like Tesco, Sainsbury’s, and Asda, or at South Asian grocery stores.
Specialty Items: Desiccated coconut, poppy seeds, and tamarind pulp can be found in the international foods aisle or at specialty stores.

Serving Suggestions

Main Course: Pair with whole wheat naan or steamed brown rice for a balanced meal.
Accompaniments: Serve alongside a fresh cucumber and mint raita or a simple green salad to complement the rich flavors.
Leftovers: Use leftover Mutton Roghani Masala as a filling for wraps or sandwiches for a quick and delicious meal.

Customization Tips

Lean Cuts: Opt for lean cuts of mutton to reduce saturated fat content.
Oil Reduction: Use less oil or substitute with healthier oils like olive oil to make the dish lighter.
Spice Adjustment: Modify the level of chilli powder to suit your heat preference.
Vegetable Addition: Incorporate vegetables like bell peppers or spinach to increase fiber and nutrient content.

Final Thoughts

Mutton Roghani Masala is a delightful dish that brings together the richness of traditional flavours with health-conscious choices. By selecting lean cuts of meat, incorporating beneficial spices, and being mindful of cooking methods, this healthy mutton recipe becomes a nourishing addition to your culinary repertoire. Whether you’re preparing a special meal for guests or seeking to indulge in a flavourful yet wholesome dish, Mutton Roghani Masala offers the perfect balance of taste and nutrition.