Low Calorie Rogan Josh with Cucumber Raita
Servings: 4
Calories: 318kcal
Ingredients
Rogan Josh
- 400 g Red meat beef or lamb
- 100 g Chickpeas weight when soaked - or use tinned
- 25 g Raisins
- 2 Medium Onions
- 6 cloves Garlic
- 1 piece Root ginger about 2cm cube
- 1 teaspoon Fennel seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander seeds
- 1 teaspoon Cinnamon
- 1 tablespoon Ground paprika
- 1 Chilli or one tsp cayenne pepper
- 2 teaspoons Garam masala
- 2 tablespoons Tomato puree
Cucumber Raita
- 400 g Soya yoghurt
- 1/2 Cucumber
- 1 tablespoon Fresh mint
- 1/2 teaspoon Ground cumin
- 1/4 teaspoon Salt
Instructions
Rogan Josh
- Soak the chickpeas overnight and simmer until tender (or use tinned)
- Toast the fennel, cumin and coriander seeds in a dry frying pan, then grind
- Blend the ginger and garlic with 500ml of water in a liquidiser
- Slice the onion
- Chop the meat into chunks and brown in a pan with the onion and a little water (no oil)
- Add the blended garlic and ginger
- Add all the spices and tomato puree
- Add raisins and cooked chickpeas
- Simmer gently until the meat is tender, adding more water if necessary
- Season with salt if necessary
Cucumber Raita
- Chop the cucumber finely
- Chop the mint
- Mix all ingredients together and serve with rogan josh
Nutrition
Calories: 318kcal | Carbohydrates: 32g | Protein: 33g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 64mg | Sodium: 302mg | Potassium: 1024mg | Fiber: 5g | Sugar: 13g | Vitamin A: 1115IU | Vitamin C: 26mg | Calcium: 285mg | Iron: 5mg