Rajasthani Laal Maas is a quintessential meat curry from the desert state of Rajasthan in India. Renowned for its bold flavors and fiery heat, this traditional dish is made with tender mutton simmered in a spicy, red-hued gravy. The dish embodies the essence of Rajasthani cuisine, which is celebrated for its rich, aromatic, and often spicy food. Laal Maas translates to "Red Meat" in Hindi, referring to the vibrant red color of the curry, primarily from the use of red chili powder and red Kashmiri chilies._1691935769.JPG)
Laal Maas has deep roots in Rajasthani history, reflecting the region's love for spicy and robust flavors. Historically, it was a dish enjoyed by the royal families of Rajasthan, who would use a variety of spices to enhance the flavor of the meat. The use of hot chilies in the dish is a nod to the harsh climate of Rajasthan, where spicy food helps to induce perspiration and provide a cooling effect. Over time, Laal Maas has become a popular dish throughout India and beyond, cherished for its deep, complex flavors and fiery kick.
Ingredients:
1. 500 g mutton (goat meat), cut into pieces
2. 2 large onions, finely chopped
3. 3-4 cloves garlic, minced
4. 1-inch piece ginger, grated
5. 3-4 green chilies, chopped
6. 2-3 tomatoes, chopped
7. 1 tsp cumin seeds
8. 1 tsp coriander seeds
9. 1 tsp red chili powder
10. 1 tsp turmeric powder
11. 1 tsp garam masala powder
12. 1/2 tsp mustard seeds
13. 1/2 tsp fenugreek seeds
14. 1/2 tsp fennel seeds
15. 1/2 tsp black peppercorns
16. 1/2 tsp cinnamon powder
17. 1/2 tsp cardamom powder
18. Salt, to taste
19. Oil, for cooking
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Method:
1. Wash the mutton thoroughly and set aside.
2. Dry roast the cumin seeds, coriander seeds, mustard seeds, fenugreek seeds, fennel seeds, and black peppercorns in a pan until fragrant. Grind to a fine powder.
3. Heat oil in a pan and sauté the chopped onions until golden brown.
4. Add minced garlic, grated ginger, and chopped green chilies. Sauté for a minute.
5. Add chopped tomatoes and cook until soft and mushy.
6. Stir in the ground spice powder, red chili powder, turmeric powder, cinnamon powder, cardamom powder, and salt. Cook for 2-3 minutes.
7. Add the mutton and cook on medium-high heat until browned.
8. Pour in enough water to cover the mutton. Bring to a boil, reduce heat, cover, and simmer until the meat is tender and the gravy thickens.
9. Stir in garam masala powder and cook for an additional minute.
10. Serve hot with steamed rice or Indian bread (naan or roti). Garnish with fresh coriander leaves or sliced onions if desired.
Note:
1- Adjust the amount of chili powder and green chilies according to your preference for spiciness.
2- You can use any type of meat for this recipe, but traditionally it is made with mutton.
3- The longer you cook the curry, the better it will taste as the flavors will have time to meld together.
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Nutrition Value:
1. 500 g mutton (goat meat), cut into pieces
- Calories: 770
- Carbohydrates: 0g
- Protein: 100g
- Fat: 35g
- Sodium: 240mg
- Cholesterol: 290mg
- Vitamins: Rich in Vitamin B12, Vitamin B6
- Minerals: High in iron, zinc, and phosphorus
- Nutritional Benefit: Mutton is a great source of high-quality protein, essential for muscle repair and growth. It also provides vital vitamins and minerals that support overall health, including immune function and energy metabolism.
2. 2 large onions, finely chopped
- Calories: 120
- Carbohydrates: 28g
- Protein: 4g
- Fat: 0g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Good source of Vitamin C, Vitamin B6
- Minerals: Contains potassium, manganese
- Nutritional Benefit: Onions are rich in antioxidants and have anti-inflammatory properties. They support heart health, help in digestion, and boost immune function.
3. 3-4 cloves garlic, minced
- Calories: 15
- Carbohydrates: 3g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin C, Vitamin B6
- Minerals: Provides manganese, calcium
- Nutritional Benefit: Garlic is known for its antibacterial and antiviral properties. It helps in boosting the immune system, reducing blood pressure, and improving cardiovascular health.
4. 1-inch piece ginger, grated
- Calories: 2
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin B6
- Minerals: Provides manganese, potassium
- Nutritional Benefit: Ginger aids in digestion, reduces nausea, and has anti-inflammatory properties. It helps in managing blood sugar levels and reducing muscle pain.
5. 3-4 green chilies, chopped
- Calories: 10
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C
- Minerals: Provides potassium
- Nutritional Benefit: Green chilies enhance metabolism and have antioxidant properties. They also aid in digestion and help boost the immune system.
6. 2-3 tomatoes, chopped
- Calories: 40
- Carbohydrates: 9g
- Protein: 2g
- Fat: 0g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin C, Vitamin A
- Minerals: Contains potassium, folate
- Nutritional Benefit: Tomatoes are rich in lycopene, an antioxidant that supports heart health and reduces inflammation. They also provide essential vitamins and minerals for overall health.
7. 1 tsp cumin seeds
- Calories: 8
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin B1
- Minerals: Provides iron, calcium, magnesium
- Nutritional Benefit: Cumin seeds aid in digestion and have antioxidant properties. They also help in enhancing iron levels in the body.
8. 1 tsp coriander seeds
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Provides iron, potassium
- Nutritional Benefit: Coriander seeds have anti-inflammatory and antimicrobial properties. They aid in digestion and help balance blood sugar levels.
9. 1 tsp red chili powder
- Calories: 8
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin A
- Minerals: Provides potassium
- Nutritional Benefit: Red chili powder boosts metabolism and has antioxidant properties. It helps in reducing inflammation and improving digestion.
10. 1 tsp turmeric powder
- Calories: 9
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin C, Vitamin B6
- Minerals: Provides iron, potassium
- Nutritional Benefit: Turmeric has anti-inflammatory and antioxidant properties. It supports joint health and boosts the immune system.
11. 1 tsp garam masala powder
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin B6
- Minerals: Provides iron, calcium
- Nutritional Benefit: Garam masala enhances the flavor of dishes and provides various health benefits due to its blend of spices, including aiding digestion and reducing inflammation.
12. 1/2 tsp mustard seeds
- Calories: 3
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Provides selenium, magnesium
- Nutritional Benefit: Mustard seeds support digestive health and have antioxidant and anti-inflammatory properties.
13. 1/2 tsp fenugreek seeds
- Calories: 4
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains Vitamin B6
- Minerals: Provides iron, magnesium
- Nutritional Benefit: Fenugreek seeds help in regulating blood sugar levels and improve digestion. They also have anti-inflammatory properties.
14. 1/2 tsp fennel seeds
- Calories: 3
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Provides calcium, magnesium
- Nutritional Benefit: Fennel seeds aid in digestion and have antioxidant properties. They also help in reducing bloating and gas.
15. 1/2 tsp black peppercorns
- Calories: 3
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin K
- Minerals: Provides manganese, iron
- Nutritional Benefit: Black peppercorns have antioxidant and anti-inflammatory properties. They aid in digestion and enhance the absorption of nutrients.
16. 1/2 tsp cinnamon powder
- Calories: 3
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin K
- Minerals: Provides manganese, calcium
- Nutritional Benefit: Cinnamon has anti-inflammatory and antioxidant properties. It helps in regulating blood sugar levels and improving heart health.
17. 1/2 tsp cardamom powder
- Calories: 3
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Provides manganese, iron
- Nutritional Benefit: Cardamom aids in digestion and has antioxidant properties. It helps in reducing nausea and improving respiratory health.
18. Salt, to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 100% sodium
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Essential for maintaining fluid balance and proper nerve function, but should be used in moderation to avoid excessive sodium intake.
19. Oil, for cooking
- Calories: 120 (per tablespoon)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Depends on the type of oil (e.g., Vitamin E in olive oil)
- Minerals: Depends on the type of oil
- Nutritional Benefit: Provides essential fatty acids and energy. The health benefits depend on the type of oil used; for example, olive oil has heart-healthy monounsaturated fats.
Feel free to adjust the values based on specific brands and types of ingredients used.
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