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Low FODMAP Recipe : Rogan Josh


Ingredients

5 tbsp vegetable oil

7 black peppercorns, left whole

3 black cardamom pods, left whole

5 green cardamom pods, left whole

4 cloves, left whole

1 cinnamon stick

1 piece of mace

750g/1½lb leg of lamb or mutton, bone intact, cut into pieces

1 tbsp Garlic infused oil

2cm/¾in piece ginger, peeled and cut in half

2 tsp ground coriander

2 tsp ground cumin

½ tsp red chilli powder

2 tsp ground fennel seeds

1½ tsp garam masala

1 tbsp chopped chives

salt, to taste

2 tomatoes, blended to a pulp in a food processor

3 tbsp non dairy cream (such as oat based)

Squeeze of lemon juice

handful chopped fresh coriander, leaves and stalks

Preparation method

Heat the oil in a large pan over a medium heat. Add the black peppercorns, black and green cardamom pods, cloves, cinnamon and mace and fry for 1-2 minutes, or until the spices are sizzling and fragrant.

Add the lamb pieces and fry for 3-4 minutes, stirring continually, until golden-brown all over.

Meanwhile, in a food processor, blend the garlic oils and ginger with one tablespoon of water to a fine paste.

Add the garlic oil and ginger paste to the lamb mixture, stir well to combine, then reduce the heat and continue to cook for 3-4 minutes, stirring regularly.

Stir in the powdered coriander, cumin, red chilli powder, fennel seeds, garam masala, salt, lemon juice, tomato pulp and non dairy cream, cover the pan with a lid, then reduce the heat to a low heat and simmer for 10-12 minutes, or until the sauce has almost completely dried out.

Add 2-3 tablespoons of boiling water to the sauce, stir well and simmer for a further 7-8 minutes, stirring continually and adding splashes of water as necessary, until the volume of liquid has reduced and the sauce has thickened.

Add enough boiling water to almost cover the lamb, bring the mixture to the boil, then reduce the heat to a simmer and simmer or 8-10 minutes, or until the lamb is cooked through.

Stir in the chopped coriander just before serving.

Low FODMAP Recipes