MUTTON STEW WITH STEAMED VEGETABLES RECIPE
Mutton Stew with Steamed Vegetables is a nutritious and flavorful dish that combines tender mutton pieces with a variety of steamed vegetables. It is a well-balanced meal option for Indian weight loss diets as it provides a good amount of protein from the mutton and a range of vitamins and minerals from the vegetables. This stew is comforting, filling, and suitable for a hearty lunch or dinner.
INGREDIENTS
- 500 grams mutton, cut into pieces
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tomatoes, chopped
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- Salt to taste
- 4 cups water or mutton broth
- Assorted vegetables (carrots, beans, peas, cauliflower), chopped
- Fresh coriander leaves, chopped (for garnish)
INSTRUCTIONS
Heat vegetable oil in a pressure cooker or large pot over medium heat. Add the chopped onion, minced garlic, and grated ginger. Sauté until the onions turn golden brown.
Add the mutton pieces to the pot and cook until they are browned on all sides.
Add the chopped tomatoes, turmeric powder, red chili powder, garam masala, and salt to the pot. Mix well to coat the mutton with the spices.
Pour in the water or mutton broth and stir to combine. Cover the pressure cooker or pot and cook for about 25-30 minutes in a pressure cooker or 1.5-2 hours in a regular pot until the mutton is tender.
Meanwhile, steam the chopped vegetables until they are cooked but still slightly crisp. You can use a steamer or simply boil them in a separate pot with a little water until tender.
Once the mutton is cooked and tender, add the steamed vegetables to the pot. Stir gently to combine and simmer for another 5 minutes to allow the flavors to meld together.
Adjust the seasoning if needed. Add more salt or spices according to your taste preference.
Serve the Mutton Stew with Steamed Vegetables hot, garnished with freshly chopped coriander leaves.
TIPS
Choose lean cuts of mutton to reduce the fat content of the stew. Trim off any visible fat before cooking.
If you don’t have mutton broth, you can use water and add a few whole spices like bay leaves, cinnamon stick, and cloves for additional flavor.
Feel free to add more vegetables of your choice to the stew, such as potatoes, bell peppers, or broccoli.
To enhance the flavor, you can add a tablespoon of yogurt or a splash of lemon juice to the stew during the final cooking stages.
Serve the Mutton Stew with Steamed Vegetables with a side of brown rice or whole wheat bread for a complete meal.
Make a larger batch of the stew and store leftovers in the refrigerator for a quick and convenient meal option throughout the week.
Adjust the spice levels according to your taste preferences. Add more chili powder or fresh green chilies if you prefer a spicier stew.
NUTRITION VALUE
- Calories: 300-350
- Protein: 25-30 grams
- Carbohydrates: 10-15 grams
- Fat: 15-20 grams
