Lamb Curry
Good nutritional profile
Lamb in an aromatic curry.
Lamb curry is pieces of lamb simmered in an aromatic sauce of onion, tomato, yogurt and spices such as cumin, coriander, garam masala and chili. It is high in protein and supplies some iron and zinc from the lamb, while the meat and cooking fat make it moderately fatty. Trimming visible fat from the lamb and serving it with rice and a vegetable side makes a balanced plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 9g | 12.9% |
| Carbs | 6g | 2.0% |
| Simple Sugars | 2.1g | Estimate |
| Complex Carbs | 3.9g | Estimate |
| Water | 65g | 2.6% |
| Calories | 145 | 6.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.26 | g | 21.3% |
| Monounsaturated | 3.16 | g | 12.6% |
| Polyunsaturated | 0.64 | g | 4.9% |
| Omega-3 | 0.192 | g | Estimate |
| Omega-6 | 0.448 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.17 | mg |
| Vitamin E | 0.43 | mg |
| Selenium | 14 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 41 | mcg | 4.6% |
| vitamin B1 | 0.08 | mg | 6.7% |
| vitamin B2 | 0.143 | mg | 11.0% |
| vitamin B3 | 3.01 | mg | 18.8% |
| vitamin B6 | 0.134 | mg | 7.9% |
| vitamin B9 | 17.2 | mcg | 4.3% |
| vitamin B12 | 1.45 | mcg | 60.4% |
| vitamin C | 4.17 | mg | 4.6% |
| vitamin D | 0.065 (3 IU) | mcg | 0.4% |
| vitamin E | 0.427 | mg | 2.8% |
| vitamin K | 4.6 | mcg | 3.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 43.6 | mg | 4.4% |
| iron | 1.58 | mg | 8.8% |
| magnesium | 25.8 | mg | 6.5% |
| phosphorus | 144 | mg | 20.6% |
| potassium | 321 | mg | 12.3% |
| sodium | 383 | mg | 16.7% |
| zinc | 3.09 | mg | 28.1% |
| copper | 0.109 | mg | 12.1% |
| manganese | 0.135 | mg | 5.9% |
| selenium | 14 | mcg | 25.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 397 | mg | 56.7% | 172% |
| Isoleucine | 610 | mg | 43.6% | 141% |
| Leucine | 989 | mg | 36.2% | 112% |
| Lysine | 1112 | mg | 53.0% | 160% |
| Methionine | 472 | mg | 45.0% | 142% |
| Phenylalanine | 958 | mg | 54.7% | 162% |
| Threonine | 544 | mg | 51.8% | 151% |
| Tryptophan | 148 | mg | 52.9% | 155% |
| Valine | 694 | mg | 38.1% | 120% |
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Recipe
See full recipeIngredients
- Boneless lamb shoulder, cubed 700 g
- Plain yogurt 150 g
- Onions, finely sliced 2 large
- Tomatoes, chopped 3 medium
- Garlic, minced 5 cloves
- Fresh ginger, grated 2 tbsp
- Garam masala 2 tsp
- Ground coriander 2 tsp
- Ground cumin 1 tsp
- Chili powder 1 tsp
- Ghee or oil 3 tbsp
- Salt to taste
Instructions
- 1
Marinate the lamb in the yogurt with half the ginger and garlic for at least 30 minutes.
- 2
Heat the ghee in a heavy pot and fry the onions until browned, then add the remaining ginger and garlic and cook for 1 minute.
- 3
Stir in the ground coriander, cumin and chili powder, then add the tomatoes and cook until they break down into a thick masala.
- 4
Add the marinated lamb and stir well, searing for a few minutes until the meat is coated and lightly browned.
- 5
Pour in 300 ml water, season with salt, cover and simmer gently for 75 minutes until the lamb is fork-tender.
- 6
Sprinkle in the garam masala, simmer uncovered for 5 more minutes to thicken, and serve with basmati rice.