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Rogan Josh

This traditional Kashmiri Rogan Josh features tender lamb slow-cooked in a rich yogurt-based curry with aromatic Kashmiri spices. Perfect for flavorful, healthy comfort food that fits into your high protein meal plan.
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Prep Time 20 minutes
Cook Time 1 hour 40 minutes
Total Time 2 hours
Course Main Course
Cuisine Indian, Kashmiri
Servings 6 people
Calories 420 kcal

Ingredients
  

  • 2 lbs lamb shoulder or leg, cut into chunks
  • 3 tablespoons vegetable oil or ghee
  • 2 medium onions, thinly sliced
  • 4 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 cup plain yogurt, whisked
  • 2 teaspoons Kashmiri red chili powder
  • 1 teaspoon turmeric powder
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1 stick cinnamon
  • 1 cup water or lamb broth
  • to taste salt
  • for garnish fresh cilantro, chopped

Instructions
 

  • Heat oil or ghee in a large heavy-bottomed pot over medium heat. Add onions and sauté until golden brown, about 15 minutes.
  • Add minced garlic and grated ginger; cook for 1-2 minutes until fragrant.
  • Stir in Kashmiri chili powder, turmeric, coriander, cumin, and salt; cook for 1 minute.
  • Add whole spices—cardamom, cloves, cinnamon stick, and bay leaves—and stir briefly.
  • Add lamb chunks and brown on all sides for 5-7 minutes.
  • Reduce heat to low and gradually stir in the whisked yogurt, mixing well to avoid curdling.
  • Pour in water or broth, bring to a simmer, then cover and cook on low heat for 1.5 to 2 hours until lamb is tender.
  • Uncover and simmer for an additional 10-15 minutes to thicken the sauce.
  • Adjust seasoning, garnish with chopped cilantro, and serve hot with basmati rice or naan.

Nutrition

Serving: 1peopleCalories: 420kcalCarbohydrates: 8gProtein: 32gFat: 26gSaturated Fat: 10gCholesterol: 120mgSodium: 520mgFiber: 2gSugar: 3g
Keyword Best Dinner Prep Meals, Budget-Friendly Recipes, Easy Weeknight Dinners, Healthy Comfort Food, healthy eating for two, high protein keto meal plan, High Protein Meals, Meal Prep Microwave Lunches, protein meal plan, Quick Family Meals
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