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Rogan Josh

Lamb rogan josh with fresh banana relish

4 - 6

Serves

10 mins

Prep Time

1 hr 35 mins

Cook Time

Allyson Gofton

Recipe author

Allyson Gofton

A rich and tender lamb curry is slow cooked over the day. We love to take our time with the spices, it makes all the difference and isn't too labour intensive.

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High Iron

Low Sodium

Ingredients

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1kg Quality Mark lamb shoulder

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bone removed

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1 onion

finely chopped

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1-2 garlic clove

finely chopped

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2 bay leaves

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1 cinnamon stick

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8 cardamom pods

crushed

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8 whole peppercorns

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1 tsp ground coriander

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2 tsp ground cumin

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3 tsp paprika

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1 tsp salt

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2 cups beef stock

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1/4 cup yoghurt

Method

To Make Curry

Fresh Banana Relish

1

Cut the lamb into large 3cm cubes.

2

Heat 3 tablespoons oil in a large lidded frying pan and brown the meat evenly on all sides. Set aside.

3

This may be best done in 2 batches.

4

Add the onion, garlic, ginger, bay leaves, cinnamon stick, cardmom pods, cloves and peppercorns to the pan with an extra 2-3 tablespoons oil and cook, stirring, over a moderate heat until the mixture smells very fragrant.

5

Add the ground spices and salt and cook for 1 minute.

6

Return the lamb to the pan with the stock.

7

Stir, cover and simmer for 1 hour and then remove the lid and cook for a further 20-30 minutes until the lamb is very tender and the liquid is reduced.

8

Alternatively, cook at 160°C for 1 ½ hours.

9

Stir in the yoghurt if using.

10

Serve with the Fresh Banana Relish.

Nutrition Information per Serving (287g)

This dish is packed with iron, zinc and vitamin B12 contributing to immunity and energy levels.

Energy

1199kJ (286 kcal)

Protein

34.5g

Total Fat

13.9g

Saturated Fat

5.7g

Carbs

5.4g

Dietary Fibre

g

Sodium

488mg

Iron

3.8mg

Zinc

8mg

Vitamin B12

3µg