Bangladeshi · lunch, dinner
Haser Mangsho Bhuna (Bangladeshi Spicy Duck Curry)
হাঁসের মাংস ভুনা
Video by Aysha Siddika on YouTube, in Bengali · Open on YouTube
- Keto (5.5 g net carbs a serve)
- 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.
Duck slow-cooked in its own juices with freshly ground spices, with no sugar or flour: about 32 g protein and 5 g net carbs a serve, and over a third of a day's iron.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 19
Method
The cook speaks Bengali; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Singe the duck skin over a flame to remove small feathers, then wash and cut the duck into medium pieces, keeping the skin and fat on. Keep the liver aside. 0:55
- Heat the mustard oil, fry the cinnamon, dried chillies, bay leaves, cardamoms and cloves briefly, then add the onion and fry until golden. 1:20
- Add the chilli paste with a splash of water and fry until dry. Add the ginger and garlic pastes, then the turmeric, cumin and coriander pastes and a little salt; fry, sprinkling in water, until the oil separates. 2:20
- Add the duck and stir-fry 3–4 minutes. Cover and cook on medium for 15 minutes to draw out its juices, then on low, covered, for 15–20 minutes more, stirring now and then. 3:53
- Pour in the hot water; when it boils add the liver, cover and cook on low about 20 minutes until the duck is tender. 5:45
- Stir in the garam masala, roasted cumin and green chillies, cover, turn off the heat and leave 15 minutes before serving. 6:20
Tip. Serves 6 (our estimate for a 1.8 kg duck). In Bangladesh it is a winter dish eaten with chitoi pitha or rice rotis; cauliflower rice keeps it lower in carbs. Skim off some of the fat that rises if you like.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 3%
- Protein 17%
- Fat 80%
Fits keto: 5.5 g net carbs a serve, with 80% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High99%
1.6 g a serve, mostly from mustard oil (68%). 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.
Selenium High61%
33 µg a serve, mostly from duck (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High36%
6.5 mg a serve, mostly from duck (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High31%
3.4 mg a serve, mostly from duck (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High27%
0.5 mg a serve, mostly from duck (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High20%
0.5 µg a serve, mostly from duck (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.
Vitamin A Source14%
124 µg a serve, mostly from duck (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source12%
48 mg a serve, mostly from duck (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source12%
11 mg a serve, mostly from green chillies (66%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source12%
1.8 mg a serve, mostly from duck (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source11%
520 mg a serve, mostly from duck (63%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source10%
12 µg a serve, mostly from duck (70%). 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.
Show the other 3
Calcium5%
67 mg a serve, mostly from duck (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate5%
22 µg a serve, mostly from duck (45%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.2 µg a serve, mostly from duck (100%). 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
You might also like
Mezbani Gosht (Chittagong Beef Curry with Mustard Oil)Bangladeshi · 783 kcal · 52 g protein
Chingri Bhuna (Bangladeshi Spicy Prawn Curry)Bangladeshi · 406 kcal · 30 g protein
Buter Dal (Bangladeshi Hotel-Style Chana Dal)Bangladeshi · 269 kcal · 12 g protein
Ali Nazik (Smoky Eggplant Yoghurt with Spiced Beef)Turkish · 383 kcal · 24 g protein
Almond-Crusted Trout with Garlic Lemon ButterGlobal · 475 kcal · 32 g protein
Authentic Salade NiçoiseFrench · 423 kcal · 17 g protein
Recipe and video by Aysha Siddika; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.