Heart-Healthy Mutton Curry

Indulge in the rich flavors of 'Heart-Healthy Mutton Curry,' a wholesome twist on a classic favorite. This recipe features tender, lean mutton simmered in a fragrant spice blend with nutrient-packed veggies like spinach, carrots, and green peas, all brought together in a low-sodium vegetable broth. Prepared with heart-friendly olive oil and reduced salt, this dish delivers bold flavors without compromising health. The aromatic infusion of cinnamon, cardamom, and bay leaf elevates its depth, while a splash of lemon juice adds a refreshing zest. Perfectly paired with brown rice or whole wheat naan, this comforting curry is a delicious and nutritious choice for the whole family.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 500 grams Lean mutton cuts
• 500 ml Low-sodium vegetable broth
• 2 tablespoons Olive oil
• 1 large, finely chopped Onion
• 4 minced Garlic cloves
• 1 tablespoon, minced Ginger
• 2 medium, chopped Tomatoes
• 1 medium, sliced Carrot
• 1 cup Green peas
• 2 cups, chopped Spinach
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon or to taste Salt
• 0.25 teaspoon Black pepper
• 1 Bay leaf
• 1 inch Cinnamon stick
• 2 Green cardamoms
• 2 tablespoons, chopped Fresh coriander leaves
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the lean mutton pieces thoroughly under cold water to remove any excess fat.

Step 2

In a large pot or pressure cooker, heat 2 tablespoons of olive oil over medium heat.

Step 3

Add the bay leaf, cinnamon stick, and green cardamoms, sauté until fragrant, about 1 minute.

Step 4

Add the chopped onion, garlic, and ginger to the pot. Sauté for 5 minutes until the onion becomes translucent and soft.

Step 5

Mix in the turmeric powder, coriander powder, cumin powder, and red chili powder, stirring well to combine with the onion mixture.

Step 6

Add the tomatoes to the pot and cook until they soften and the oil starts to separate, about 5 minutes.

Step 7

Add the mutton pieces, stirring to coat with the spice mixture. Cook for about 5 minutes until the meat starts to brown.

Step 8

Pour in the low-sodium vegetable broth, ensuring the mutton is fully submerged. Bring it to a simmer.

Step 9

Add the salt, black pepper, and sliced carrot. Cover the pot and let it cook on low heat for 45 minutes, or until the mutton is tender. If using a pressure cooker, cook for 20-25 minutes on medium heat after the first whistle.

Step 10

Add the green peas and chopped spinach to the pot, stirring to incorporate. Cook for another 5-10 minutes until the vegetables are tender.

Step 11

Stir in the garam masala and lemon juice, simmer for an additional 2 minutes.

Step 12

Garnish with fresh coriander leaves before serving.

Step 13

Serve hot with brown rice or whole wheat naan for a complete meal.

Nutrition Facts

Serving size	1793.8 grams (1793.8g)

Amount per serving	% Daily Value*
Calories	1905

Total Fat 132.00g	169%
Saturated Fat 44.80g	224%
Polyunsaturated Fat 3.20g
Cholesterol 350mg	117%
Sodium 1982mg	86%
Total Carbohydrate 80.50g	29%
Dietary Fiber 22.40g	80%
Total Sugars 29.50g
Protein 117.40g	235%

Vitamin D 0IU	0%
Calcium 341mg	26%
Iron 21mg	116%
Potassium 4110mg	87%

*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.

Source of Calories

Fat: 60.0%

Protein: 23.7%

Carbs: 16.3%