Mutton Curry 150 Grams
Lunch • India
How to Make Mutton Curry 150 Grams (Traditional & Healthy Version)
Mutton Curry is a cherished dish in Indian cuisine, celebrated for its deep, aromatic flavors and tender meat. Traditionally prepared with goat or lamb, 'mutton' in India refers to goat meat, which is considered healthier and leaner than other red meats. Mutton Curry is often served during special occasions, family gatherings, and festivals such as Eid and Holi, bringing together generations over hearty meals. Its rich gravy, infused with spices like garam masala, dhania (coriander), and laung (cloves), is balanced with onions, tomatoes, and ginger-garlic paste to create a symphony of taste and aroma. This healthy version is tailored for calorie-conscious eaters, using minimal oil and focusing on natural ingredients. The portion size of 150 grams is perfect for lunch, offering a protein-rich meal without excess calories. Mutton Curry is globally loved across India, with regional twists—from the fiery Andhra style to the aromatic Kashmiri Rogan Josh. Whether you’re tracking calories or simply craving comfort food, this recipe brings authentic Indian taste with a health-focused approach.
Ingredients(for Each serving is approximately 75 grams of cooked mutton curry with gravy, suitable for a moderate Indian lunch.)
- 150 grams Mutton (goat meat) (cut into bite-sized pieces)
- 1 medium Onion (finely chopped (pyaz))
- 1 medium Tomato (finely chopped (tamatar))
- 1 tablespoon Ginger-garlic paste (adrak-lehsun paste)
- 1 tablespoon Mustard oil (sarson ka tel)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chilli powder (lal mirch)
- 1 teaspoon Coriander powder (dhania powder)
- 1/2 teaspoon Garam masala (blend of Indian spices)
- to taste Salt (namak)
- 1 Green chillies (optional, slit) - optional
- 1 tablespoon Fresh coriander leaves (for garnish (hara dhania)) - optional
Instructions
- 1
Wash and drain the mutton pieces. Marinate them with turmeric, red chilli powder, and salt. Let it rest for 10 minutes.
10 minutes
Marination helps tenderize the mutton and infuse flavors.
- 2
Heat mustard oil in a heavy-bottomed kadhai (wok) until it starts smoking lightly. Add chopped onions and sauté until golden brown.
3 minutes
Use sarson ka tel for authentic flavor and aroma.
- 3
Add ginger-garlic paste and stir for 1 minute until raw smell disappears.
1 minute
Do not burn the paste; it should turn aromatic and golden.
- 4
Add chopped tomatoes and cook until they turn mushy and oil separates.
3 minutes
Cook on medium flame for a rich gravy base.
Why This Dish is Healthy
This healthy Mutton Curry recipe uses lean goat meat, minimal oil, and natural spices, avoiding heavy cream or excessive fat. It’s packed with protein, vitamins, and minerals, supporting a nutritious diet. The measured portion size fits well into calorie-controlled meal plans, making it ideal for those seeking weight management or muscle gain. Indian spices not only enhance flavor but also contribute to overall wellness.
Mutton is a rich source of high-quality protein, essential for muscle repair and growth. It provides iron, zinc, and B-vitamins, which support energy metabolism and immunity. Using minimal mustard oil reduces saturated fat content. This curry includes tomatoes and onions, adding fiber, antioxidants, and vitamins A and C. Spices like turmeric and coriander offer anti-inflammatory benefits. The controlled portion helps manage calories, making it suitable for a balanced Indian lunch.
Pro Tips
- 💡Tip 1: Use sarson ka tel (mustard oil) for authentic flavor.
- 💡Tip 2: Marinate mutton for extra tenderness and taste.
- 💡Tip 3: Simmer on low flame for a richer, thicker gravy.
Storage & Serving
Store leftover mutton curry in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave, adding a splash of water to restore moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
