Discover how to make Rogan Josh, a flavorful and aromatic spiced lamb curry from Kurdish cuisine. This recipe features tender lamb simmered in a rich, spicy sauce with traditional spices and herbs, perfect for a hearty meal. Learn the secrets to achieving the perfect balance of flavors in this beloved Kurdish dish.

Ingredients:

- Lamb: 1 kg (2.2 lbs), cut into bite-sized pieces

- Yogurt: 1 cup

- Onion: 2 medium, finely chopped

- Garlic: 4 cloves, minced

- Ginger: 1 tablespoon, minced

- Tomatoes: 2 large, pureed (or use 1 cup canned tomato puree)

- Cooking oil: 3 tablespoons

- Ground coriander: 2 teaspoons

- Ground cumin: 2 teaspoons

- Ground turmeric: 1 teaspoon

- Paprika: 1 teaspoon

- Kashmiri red chili powder: 1 teaspoon (or to taste)

- Garam masala: 1 teaspoon

- Cinnamon stick: 1 small

- Cardamom pods: 4

- Cloves: 4

- Bay leaves: 2

- Salt: to taste

- Fresh cilantro: for garnish

Instructions:

Marinate the Lamb:In a large bowl, combine the lamb pieces with yogurt. Mix well and let it marinate for at least 1 hour, preferably overnight in the refrigerator.

Prepare the Base:

  - Heat oil in a large pot or Dutch oven over medium heat.

  - Add the cinnamon stick, cardamom pods, cloves, and bay leaves. Sauté for a minute until aromatic.

  - Add the chopped onions and cook until golden brown.

Cook the Aromatics: Stir in the minced garlic and ginger, and cook for another 2 minutes.

Add Spices:

  - Add the ground coriander, cumin, turmeric, paprika, and Kashmiri red chili powder. Cook for 1-2 minutes to release the flavors.

Brown the Lamb:Add the marinated lamb pieces to the pot. Cook over medium-high heat until the lamb is browned on all sides.

Simmer:Stir in the tomato puree and salt. Reduce the heat to low, cover, and let the curry simmer for 1-1.5 hours, or until the lamb is tender and the sauce has thickened. Stir occasionally and add a little water if needed.

Finish:Once the lamb is cooked, stir in the garam masala and cook for an additional 5 minutes.

Garnish and Serve:

  - Garnish with fresh cilantro.

  - Serve hot with basmati rice or naan bread.

Enjoy your homemade Rogan Josh, a flavorful and satisfying Kurdish lamb curry!

Nutritional Value:

Lamb:

 - Calories: 294

 - Protein: 25g

 - Fat: 21g

 - Carbohydrates: 0g

Benefits: Rich in high-quality protein and essential nutrients like iron, zinc, and B vitamins (especially B12), lamb supports muscle growth, immune function, and energy metabolism.

Yogurt:

 - Calories: 61

 - Protein: 3.5g

 - Fat: 3.3g

 - Carbohydrates: 4.7g

Benefits: Contains probiotics that aid digestion and boost gut health. It's also a good source of calcium, which supports bone health.

Onion:

 - Calories: 40

 - Protein: 1.1g

 - Fat: 0.1g

 - Carbohydrates: 9.3g

Benefits: Rich in antioxidants and vitamins (especially vitamin C), onions help reduce inflammation, support heart health, and may improve digestive health.

Garlic:

 - Calories: 149

 - Protein: 6.4g

 - Fat: 0.5g

 - Carbohydrates: 33g

Benefits: Known for its anti-inflammatory and immune-boosting properties. Garlic contains allicin, which may help lower blood pressure and cholesterol levels.

Ginger:

Nutritional Value (per 100g):

 - Calories: 80

 - Protein: 1.8g

 - Fat: 0.8g

 - Carbohydrates: 18g

Benefits: Contains gingerol, which has anti-inflammatory and antioxidant effects. Ginger can aid digestion, reduce nausea, and may help with pain relief.

Tomatoes:

 - Calories: 18

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 3.9g

Benefits: Rich in vitamins C and A, and antioxidants like lycopene. Tomatoes support heart health, improve skin health, and may reduce the risk of certain cancers.

Cooking Oil:

 - Calories: 884

 - Protein: 0g

 - Fat: 100g

 - Carbohydrates: 0g

Benefits: Provides healthy fats essential for cellular function. Olive oil, for instance, is rich in monounsaturated fats and antioxidants, which support heart health.

Ground Coriander:

 - Calories: 298

 - Protein: 12g

 - Fat: 17g

 - Carbohydrates: 55g

Benefits: Contains antioxidants and anti-inflammatory compounds. Coriander supports digestive health and may help manage blood sugar levels.

Ground Cumin:

 - Calories: 375

 - Protein: 18g

 - Fat: 20g

 - Carbohydrates: 44g

Benefits: Rich in iron and antioxidants. Cumin aids digestion, supports the immune system, and may have antimicrobial properties.

Ground Turmeric:

 - Calories: 354

 - Protein: 7.8g

 - Fat: 10g

 - Carbohydrates: 65g

Benefits: Contains curcumin, which has strong anti-inflammatory and antioxidant properties. Turmeric can support joint health and improve digestion.

Paprika:

 - Calories: 282

 - Protein: 14g

 - Fat: 13g

 - Carbohydrates: 54g

Benefits: Rich in vitamins A, E, and antioxidants. Paprika can support immune function, improve vision, and help with digestion.

Kashmiri Red Chili Powder:

 - Calories: 282

 - Protein: 12g

 - Fat: 13g

 - Carbohydrates: 50g

Benefits: Contains capsaicin, which has anti-inflammatory and metabolism-boosting properties. It can aid in digestion and provide pain relief.

Garam Masala:

 - Calories: 350

 - Protein: 10g

 - Fat: 15g

 - Carbohydrates: 65g

Benefits: A blend of spices that often includes cinnamon, cardamom, and cloves. Provides antioxidants, supports digestion, and can improve heart health.

Cinnamon Stick:

 - Calories: 247

 - Protein: 4g

 - Fat: 1g

 - Carbohydrates: 81g

Benefits:Contains cinnamaldehyde, which has anti-inflammatory and antioxidant properties. Cinnamon can help regulate blood sugar levels and support heart health.

Cardamom Pods:

 - Calories: 311

 - Protein: 10g

 - Fat: 6g

 - Carbohydrates: 68g

Benefits: Known for its digestive benefits, cardamom can help with indigestion, nausea, and bad breath. It also has antioxidant properties.

Cloves:

 - Calories: 274

 - Protein: 6g

 - Fat: 13g

 - Carbohydrates: 65g

Benefits: Rich in eugenol, cloves have strong antioxidant and anti-inflammatory effects. They support oral health and can aid in digestion.

Bay Leaves:

 - Calories: 313

 - Protein: 7g

 - Fat: 8g

 - Carbohydrates: 75g

Benefits: Contains antioxidants and essential oils that can support digestion and help reduce inflammation.

Fresh Cilantro:

 - Calories: 23

 - Protein: 2g

 - Fat: 0.5g

 - Carbohydrates: 3.7g

Benefits: Rich in vitamins A, C, and K, as well as antioxidants. Cilantro supports digestive health and has detoxifying properties.

These ingredients together make a dish that is not only flavorful but also packed with a range of health benefits.