Rogan Josh is a classic Kashmiri dish renowned for its rich, aromatic flavors and tender lamb. Originating from the picturesque region of Kashmir in India, this dish is a staple in Mughlai cuisine and is celebrated for its complex spice blend and creamy texture. Rogan Josh translates to "red lamb" in Persian, reflecting the vibrant red color imparted by the Kashmiri red chili powder used in its preparation. This dish has been a beloved part of Kashmiri cuisine for centuries, showcasing the region’s culinary heritage and rich spices.
Rogan Josh is a dish with deep historical roots in Kashmiri cuisine, influenced by Mughal culinary traditions. The use of aromatic spices and yogurt reflects the sophisticated palate of the Mughal empire, which sought to balance heat and flavor with creamy, rich textures. Over time, Rogan Josh has become synonymous with Kashmiri cooking, showcasing the region’s rich spice heritage and its contribution to Indian cuisine.
Ingredients:
- 1.5 kg (3.3 lbs) boneless lamb, cut into bite-sized pieces
- 3 tablespoons ghee (clarified butter) or vegetable oil
- 2 large onions, finely chopped
- 4 garlic cloves, minced
- 1-inch piece of ginger, grated
- 2 green chilies, slit lengthwise (adjust to taste)
- 2 teaspoons Kashmiri red chili powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1 cup plain yogurt, whisked
- 1 cup tomato puree
- Salt to taste
- Fresh cilantro leaves, for garnishing
Instructions:
1. Heat ghee or vegetable oil in a large, heavy-bottomed pan or Dutch oven over medium heat.
2. Add chopped onions and sauté until golden brown, about 10-12 minutes.
3. Stir in minced garlic, grated ginger, and slit green chilies. Cook for 2-3 minutes until aromatic.
4. Combine Kashmiri red chili powder, ground cumin, ground coriander, turmeric powder, ground cardamom, ground cinnamon, and ground cloves in a small bowl to create a spice blend.
5. Reduce heat to low and add the spice blend to the pan. Stir continuously for 1-2 minutes to roast the spices.
6. Gradually add the whisked yogurt, a spoonful at a time, stirring well after each addition to prevent curdling.
7. Increase heat to medium and add tomato puree. Cook for 3-4 minutes until oil starts separating from the masala.
8. Add lamb pieces and coat thoroughly with the masala. Season with salt to taste.
9. Pour in enough water to cover the lamb. Stir, bring to a boil, then reduce heat to low, cover, and simmer for 1.5 to 2 hours, until lamb is tender and flavors are well blended. Stir occasionally and add more water if needed.
10. Adjust seasoning, and if the gravy is too thin, simmer uncovered for a few more minutes to thicken.
11. Garnish with fresh cilantro leaves before serving.
Notes:
- For a richer flavor, marinate lamb pieces in yogurt and a tablespoon of the spice blend for a few hours before cooking.
- Rogan Josh is best enjoyed with steamed rice or naan bread, complemented by raita (yogurt-based side dish) and pickles.
Nutrition Value:
1. 1.5 kg (3.3 lbs) boneless lamb, cut into bite-sized pieces
- Calories: 3,060
- Carbohydrates: 0 g
- Protein: 255 g
- Fat: 213 g
- Sodium: 1,080 mg
- Cholesterol: 750 mg
- Vitamins: Rich in B vitamins, especially B12
- Minerals: High in iron, zinc, and phosphorus
- Nutritional Benefit: Provides high-quality protein, essential for muscle repair and growth. Rich in iron for oxygen transport in the blood and zinc for immune function.
2. 3 tablespoons ghee (clarified butter) or vegetable oil
- Calories: 360 (ghee) / 360 (vegetable oil)
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 40 g
- Sodium: 0 mg
- Cholesterol: 90 mg (ghee)
- Vitamins: Contains vitamin A and E (ghee)
- Minerals: Minimal in both ghee and vegetable oil
- Nutritional Benefit: Provides a source of healthy fats and, in the case of ghee, beneficial vitamins like A and E. Essential for cooking and flavor enhancement.
3. 2 large onions, finely chopped
- Calories: 92
- Carbohydrates: 22 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Onions offer antioxidant properties, support heart health, and aid digestion due to their high fiber content.
4. 4 garlic cloves, minced
- Calories: 18
- Carbohydrates: 4 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Provides vitamin C and vitamin B6
- Minerals: Contains calcium, potassium, and manganese
- Nutritional Benefit: Garlic has antimicrobial properties, supports cardiovascular health, and may help reduce inflammation.
5. 1-inch piece of ginger, grated
- Calories: 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Ginger aids digestion, reduces nausea, and has anti-inflammatory and antioxidant effects.
6. 2 green chilies, slit lengthwise (adjust to taste)
- Calories: 10
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and iron
- Nutritional Benefit: Green chilies boost metabolism, have antioxidant properties, and provide essential vitamins for immune support.
7. 2 teaspoons Kashmiri red chili powder
- Calories: 12
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin A
- Minerals: Provides iron and potassium
- Nutritional Benefit: Kashmiri red chili powder adds flavor and color while providing antioxidants and essential vitamins.
8. 1 teaspoon ground cumin
- Calories: 8
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron, magnesium, and manganese
- Nutritional Benefit: Cumin aids digestion, has antioxidant properties, and supports immune function.
9. 1 teaspoon ground coriander
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and vitamin A
- Minerals: Provides iron, calcium, and potassium
- Nutritional Benefit: Coriander has anti-inflammatory properties, aids digestion, and supports blood sugar regulation.
10. 1/2 teaspoon turmeric powder
- Calories: 8
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron and manganese
- Nutritional Benefit: Turmeric has potent anti-inflammatory and antioxidant properties, supporting overall health.
11. 1/2 teaspoon ground cardamom
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides potassium and magnesium
- Nutritional Benefit: Cardamom aids digestion, has antioxidant properties, and may support oral health.
12. 1/4 teaspoon ground cinnamon
- Calories: 6
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin K
- Minerals: Provides calcium and manganese
- Nutritional Benefit: Cinnamon has anti-inflammatory effects, supports blood sugar regulation, and offers antioxidant benefits.
13. 1/4 teaspoon ground cloves
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides manganese and calcium
- Nutritional Benefit: Cloves have antimicrobial properties, support digestion, and provide antioxidants.
14. 1 cup plain yogurt, whisked
- Calories: 150
- Carbohydrates: 11 g
- Protein: 8 g
- Fat: 8 g
- Sodium: 80 mg
- Cholesterol: 30 mg
- Vitamins: Rich in vitamin B12 and riboflavin
- Minerals: Provides calcium, phosphorus, and potassium
- Nutritional Benefit: Yogurt is a good source of protein and calcium, supports digestive health, and contributes beneficial probiotics.
15. 1 cup tomato puree
- Calories: 74
- Carbohydrates: 17 g
- Protein: 3 g
- Fat: 1 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomato puree provides antioxidants like lycopene, supports heart health, and offers essential vitamins and minerals.
16. Salt to taste
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2,300 mg per teaspoon
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt is essential for electrolyte balance but should be used in moderation to avoid excessive sodium intake.
17. Fresh cilantro leaves, for garnishing
- Calories: 1
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin K and vitamin C
- Minerals: Contains calcium and potassium
- Nutritional Benefit: Cilantro adds flavor, provides antioxidants, and supports immune health and digestion.
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