Rogan josh

Rogan josh

Serves 4

  • 3 inch piece fresh ginger, peeled and grated

  • 8 cloves garlic, chopped

  • 1 teaspoon turmeric

  • 4 tablespoons natural yoghurt

  • 1 teaspoon crushed black peppercorns

  • 1 kg quality lamb shoulder, cut into big cubes

  • 5 medium-sized red onions, halved

  • 2 red peppers, halved and deseeded

  • 4 fresh red chillies, deseeded

  • 1 tablespoon green cardamom pods

  • ½ tablespoon whole cloves

  • 1 stick cinnamon

  • 2 tablespoons coriander seeds

  • 4 small dried red chillies

  • 1 splash vegetable oil

  • 2 teaspoons paprika

  • 600 g tinned chopped tomatoes

  • ½ tablespoon salt

  • sliced chilli, to serve

  • coconut shavings, to serve

  • chopped coriander, to serve

  • chopped mint, to serve

Mix your ginger and garlic together. Put them in a bowl that's big enough to fit all the cubed lamb in. Add the turmeric, yoghurt and black pepper to the bowl and mix together. Tip the lamb into the bowl and stir it around until it's well coated with the yoghurt and spices. Cover and leave overnight in the fridge to marinate.



Preheat your oven to 170ºC/325ºF/gas 3. Chop your onions and peppers roughly and whiz them in a food processor with the fresh red chillies.



Put the pan you are going to cook the curry in on the medium heat and add the cardamom, cloves, cinnamon and coriander. Toast until they go a shade darker in colour, then pour into a pestle and mortar and grind up with the dried red chillies.



Keep the pan on the heat and add a splash of vegetable oil. Add the whizzed onion, peppers and chilli paste from the food processor with the ground up spices and paprika.



Cook over a gentle heat for about 10 minutes. By now, lots of delicious curry smells will be coming out of the pot. Add the tomatoes, the marinated lamb and half a pint of water, and stir well. When the curry comes to the boil add the salt, cover tightly with a lid and place in your preheated oven. You can basically forget about it now, as all the hard work is done. Just wait 2 hours and carefully take the pot out of the oven.



Taste it, and if it needs salt, add a little; if it's too hot, add a little yoghurt to cool it down. You can garnish with extra chilli, coconut and herbs. Serve with rice, your favourite Indian bread such as parathas, naans or chapattis, and loads of cold beer – you're going to need it!

Nutritional Information

Rogan josh

Spicy slow-cooked lamb curry

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I've made this lamb rogan josh really hot, but it still has loads of flavour if you prefer it with fewer chillies
Serves 4
2h 40m (plus marinating time)
Super easy
Method

This makes a nice hot curry. Feel free to cut the chilli by half if you're scared – or double it if you want a vindaloo experience! Just remember to cook it nice and slow.

Mix your ginger and garlic together. Put them in a bowl that's big enough to fit all the cubed lamb in. Add the turmeric, yoghurt and black pepper to the bowl and mix together. Tip the lamb into the bowl and stir it around until it's well coated with the yoghurt and spices. Cover and leave overnight in the fridge to marinate.

Preheat your oven to 170ºC/325ºF/gas 3. Chop your onions and peppers roughly and whiz them in a food processor with the fresh red chillies.

Put the pan you are going to cook the curry in on the medium heat and add the cardamom, cloves, cinnamon and coriander. Toast until they go a shade darker in colour, then pour into a pestle and mortar and grind up with the dried red chillies.

Keep the pan on the heat and add a splash of vegetable oil. Add the whizzed onion, peppers and chilli paste from the food processor with the ground up spices and paprika.

Cook over a gentle heat for about 10 minutes. By now, lots of delicious curry smells will be coming out of the pot. Add the tomatoes, the marinated lamb and half a pint of water, and stir well. When the curry comes to the boil add the salt, cover tightly with a lid and place in your preheated oven. You can basically forget about it now, as all the hard work is done. Just wait 2 hours and carefully take the pot out of the oven.

Taste it, and if it needs salt, add a little; if it's too hot, add a little yoghurt to cool it down. You can garnish with extra chilli, coconut and herbs. Serve with rice, your favourite Indian bread such as parathas, naans or chapattis, and loads of cold beer – you're going to need it!

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 680
    34%
  • Carbs 26.4g
    10%
  • Sugar 19.9g 22%
  • Fat 42.9g 61%
  • Saturates 17.7g 89%
  • Protein 43.2g 96%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 3 inch piece fresh ginger, peeled and grated

  • 8 cloves garlic, chopped

  • 1 teaspoon turmeric

  • 4 tablespoons natural yoghurt

  • 1 teaspoon crushed black peppercorns

  • 1 kg quality lamb shoulder, cut into big cubes

  • 5 medium-sized red onions, halved

  • 2 red peppers, halved and deseeded

  • 4 fresh red chillies, deseeded

  • 1 tablespoon green cardamom pods

  • ½ tablespoon whole cloves

  • 1 stick cinnamon

  • 2 tablespoons coriander seeds

  • 4 small dried red chillies

  • 1 splash vegetable oil

  • 2 teaspoons paprika

  • 600 g tinned chopped tomatoes

  • ½ tablespoon salt

  • sliced chilli, to serve

  • coconut shavings, to serve

  • chopped coriander, to serve

  • chopped mint, to serve