Recipe Healthier lamb bhuna
Neck of lamb is a great cut of meat to use in this easy lamb curry as it has a rich taste and cooks quickly for a shortcut slow-braised curry that’s worth every calorie.
Each serving provides 752 kcal, 56g protein, 52g carbohydrate, 34g fat, 6g fibre.
Recipe tips
Allow the bhuna to cool then freeze in portions. Defrost fully overnight in the fridge, then reheat in a saucepan over a medium heat until hot all the way through.
Healthier lamb bhuna
Ingredients
- 1 tbsp vegetable oil
- 2 onions, finely chopped
- 6 green cardamom pods, lightly crushed
- 1 cinnamon stick
- 4 cloves
- 6 garlic cloves, grated
- 2.5cm/1in piece fresh root ginger, finely grated
- 3 tsp garam masala
- 1 heaped tsp ground coriander
- 1–2 tsp hot chilli powder (depending on how hot you like it)
- 200ml/7fl oz lamb stock
- 400g tin chopped tomatoes
- 800g/1lb 12oz lamb neck fillet, cut into 3.5cm/1½in chunks
- 1 red pepper, halved, cored, seeds removed and cut into 2cm/¾in pieces
- 1 green pepper, halved, cored, seeds removed and cut into 2cm/¾in pieces
- sea salt and freshly ground black pepper
- small handful of fresh coriander, finely chopped, to garnish
- 500g/1lb 2oz cooked brown rice (freshly cooked and drained or 2 pouches), to serve
- 4 tbsp fat-free, Greek-style yoghurt, to serve
Instructions
- Heat the oil in a large, heavy-based saucepan over a high heat. Add the onions and cook for 10–15 minutes, until starting to turn dark golden. (Add a splash of the stock if they start to catch.)
- Add the cardamom, cinnamon, cloves, garlic and ginger and cook for 2 minutes. Stir in the ground spices, along with a big pinch of salt and pepper to taste, and cook for 30 seconds until fragrant.
- Pour in the stock and tomatoes and bring to a gentle simmer. Add the lamb and stir. Cover and cook over a low heat for 40 minutes, stirring occasionally.
- Add the peppers to the curry, turn up the heat and cook for 10–15 minutes with the lid off, until the pepper are slightly softened and the sauce is reduced. If using pouches of rice, heat up according to the packet instructions.
- Serve the curry and rice in warmed bowls with a dollop of yoghurt on the side. Garnish with a scattering of coriander.
Shopping List
Fruit and vegetables1 heaped tsp ground coriander
small handful of fresh coriander, finely chopped, to garnish
6 garlic cloves, grated
2.5cm/1in piece fresh root ginger, finely grated
2 onions, finely chopped
1 red pepper, halved, cored, seeds removed and cut into 2cm/¾in pieces
1 green pepper, halved, cored, seeds removed and cut into 2cm/¾in pieces Tins, packets and jars
500g/1lb 2oz cooked brown rice (freshly cooked and drained or 2 pouches), to serve
400g tin chopped tomatoes Cooking ingredients sea salt and freshly ground black pepper 6 green cardamom pods, lightly crushed 1–2 tsp hot chilli powder (depending on how hot you like it) 1 cinnamon stick 4 cloves 3 tsp garam masala 1 tbsp vegetable oil Dairy, eggs and chilled 4 tbsp fat-free, Greek-style yoghurt, to serve Meat, fish and poultry 800g/1lb 12oz lamb neck fillet, cut into 3.5cm/1½in chunks Other 200ml/7fl oz lamb stock
Notes
Neck of lamb is a great cut of meat to use in this easy lamb curry as it has a rich taste and cooks quickly for a shortcut slow-braised curry that’s worth every calorie.
Each serving provides 752 kcal, 56g protein, 52g carbohydrate, 34g fat, 6g fibre.
Allow the bhuna to cool then freeze in portions. Defrost fully overnight in the fridge, then reheat in a saucepan over a medium heat until hot all the way through.
Mion Music Video – Home Page
Authors
