East African · dinner
Mauritian Lamb Curry with Potatoes
Video by shelinacooks 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 slow-simmered lamb and potato curry built on fresh garlic, ginger, tomato and curry leaves: about 27 g protein and 12 g fibre a serve, and rich in zinc and vitamin B12.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Heat the oil in a heavy pot and fry the onion with a pinch of salt until golden. Add the cinnamon, fenugreek, curry leaves, thyme and slit chillies and stir briefly. 2:15
- Add the garlic and ginger paste, then the tomato and half the coriander. Cook until the tomato breaks down and the pan looks dry. 3:41
- Mix the curry powder with a little water to a loose paste, add it and cook, stirring, until it dries out again. 4:23
- Add the lamb, coat it in the masala and let it sear. Pour in the water and simmer over medium heat for about 1 hour until the lamb is tender. 5:35
- Add the potatoes with a splash more water, check the salt, and simmer without stirring until the potatoes are soft. The gravy stays fairly thin. 6:54
- Scatter over the rest of the coriander and serve. 7:52
Tip. The cook doesn't give servings: 500 g lamb on the bone with 3 potatoes serves about 3 (our estimate). If you can't find Mauritian curry powder, use regular curry powder with a little extra ground coriander and cumin.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 29%
- Protein 19%
- Fat 52%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 77% of the 41 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High100%
1.6 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.
Vitamin B12 High95%
2.3 µg a serve, mostly from 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.
Zinc High55%
6.1 mg a serve, mostly from lamb (75%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High54%
0.9 mg a serve, mostly from potatoes (56%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High48%
27 µg a serve, mostly from lamb (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High40%
36 mg a serve, mostly from potatoes (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High38%
5.7 mg a serve, mostly from mauritian curry powder (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High37%
44 µg a serve. 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.
Iron High35%
6.3 mg a serve, mostly from mauritian curry powder (30%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High33%
1550 mg a serve, mostly from potatoes (59%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High27%
113 mg a serve, mostly from potatoes (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate High26%
105 µg a serve, mostly from potatoes (45%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source11%
141 mg a serve, mostly from mauritian curry powder (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin A5%
42 µg a serve, mostly from tomato (60%). 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 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 shelinacooks; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.