Indian · dinner
Lamb Keema Matar (Mince and Pea Curry)
Video by Curries With Bumbi on YouTube · Open on YouTube
- 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.
A homely mince curry stretched with potatoes and peas: one serve gives about 17 g of protein, is rich in vitamin B12 and zinc, and the peas, potatoes and tomato add fibre and some vitamin C.
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Ingredients 21
Method
Tap a time to watch that step in the video.
- Blend the ginger, garlic and one green chilli with a few tablespoons of water to a fine paste. 0:16
- Heat the oil in a pan over medium heat, add the bay leaf, cinnamon and cardamom for a few seconds, then the onions with a pinch of the salt. Cook until golden, then stir in the paste for about a minute. 0:37
- Add the lamb, raise the heat to medium-high and keep spreading and folding it until the juices dry up and oil appears at the sides. 1:16
- Stir in the turmeric, chilli powder and ground coriander with a splash of water, then the crushed tomatoes and salt. Cover partly and cook 5 minutes, stir, then cook 10 minutes more until the oil floats. 2:00
- Add the potatoes and garam masala and fry 4–5 minutes. Pour in the hot water, add the sugar, cover and cook on low for 20 minutes, stirring now and then. 3:30
- Remove the bay leaf and cinnamon, add the whole green chillies and peas, scatter over coriander, cover for 2 minutes and serve. 5:03
Tip. Serve with roti, naan or steamed rice. Use lean lamb or beef mince to make it lighter. The potatoes are optional if you prefer it without.
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 22%
- Protein 21%
- Fat 57%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High61%
1.5 µg a serve, mostly from ground lamb (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.
Omega-3 High59%
0.9 g a serve, mostly from oil (76%). 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.
Zinc High30%
3.3 mg a serve, mostly from ground lamb (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High28%
16 µg a serve, mostly from ground lamb (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High23%
0.4 mg a serve, mostly from potatoes (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High20%
3.7 mg a serve, mostly from ground lamb (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C Source19%
17 mg a serve, mostly from potatoes (28%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source16%
19 µg a serve, mostly from oil (30%). 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.
Potassium Source15%
690 mg a serve, mostly from potatoes (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source15%
2.3 mg a serve, mostly from oil (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source12%
49 mg a serve, mostly from potatoes (29%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source11%
44 µg a serve, mostly from potatoes (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 3
Calcium5%
61 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 A4%
33 µg a serve, mostly from kashmiri red chilli powder (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from ground lamb (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
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Recipe and video by Curries With Bumbi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.