Indian · lunch, dinner
Gongura Mutton (Andhra Sorrel Leaf and Goat Curry)
గోంగూర మటన్ కర్రీ
Video by suneetha chowdhary on YouTube, in Telugu · Open on YouTube
- Low carb (9.8 g net carbs) but not keto: 48% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Goat meat cooked down with tangy gongura leaves and spices, with no cream or sugar: about 28 g protein, 6 g fibre and 10 g net carbs a serve.
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Ingredients 17
Method
The cook speaks Telugu; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Put the gongura leaves in a small pan with 2–3 tbsp water and cook over medium heat for 4–5 minutes, stirring, until soft and the water has gone. Set aside. 0:25
- Heat the oil in a deep pan over medium heat and fry the cloves, cinnamon, bay leaf and shahi jeera. 1:04
- Add the onion and green chillies and fry for 2–3 minutes until light golden. 1:26
- Add the ginger-garlic paste and fry for 2–4 minutes until the raw smell is gone. 1:48
- Add the mutton, tomato, turmeric, chilli powder and salt, mix well, cover and cook for 5–6 minutes until the oil rises. 2:18
- Stir in the coriander powder and garam masala, cook covered for 2 minutes, then add enough water to cook the mutton and simmer about 25 minutes until tender and almost dry. 3:23
- Stir in the cooked gongura and the coriander leaves and cook for 5 minutes more on medium heat. 4:21
Tip. Serves 2 (our estimate for 300 g mutton). A pressure cooker cuts the cooking time. Traditionally eaten with rice; cauliflower rice keeps it lower in carbs. Gongura is sold in Indian grocers; sorrel leaves are the closest swap.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 13%
- Protein 37%
- Fat 50%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High79%
1.3 g a serve, mostly from oil (97%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High54%
49 mg a serve, mostly from gongura (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High49%
5.4 mg a serve, mostly from mutton curry (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High45%
1.1 µg a serve, mostly from mutton curry (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High34%
6.1 mg a serve, mostly from mutton curry (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High29%
4.3 mg a serve, mostly from oil (55%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High23%
204 µg a serve, mostly from gongura (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High23%
28 µg a serve, mostly from oil (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High22%
12 µg a serve, mostly from mutton curry (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium High21%
970 mg a serve, mostly from mutton curry (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source19%
80 mg a serve, mostly from gongura (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 Source19%
0.3 mg a serve, mostly from onion (27%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source10%
42 µg a serve, mostly from onion (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium7%
92 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by suneetha chowdhary; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.