Nepali · lunch, dinner
Nepali Goat Curry (Khasi ko Masu)
Video by Yummy Food World on YouTube · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Goat is a lean red meat: a serve gives about 32 g of protein with only 9 g of fat, and is rich in zinc, iron and vitamin B12. The gravy is mostly onion and tomato, with just 5 tsp of oil in the pot.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- Heat the oil in a pressure cooker and fry the cardamom, cloves, bay leaves, coriander seeds and cumin seeds briefly. Add the green chillies, then the onions, and fry until the onions turn brown. 0:30
- Stir in the ginger-garlic paste and turmeric, then add the goat meat with salt, red chilli powder, garam masala and fennel powder and mix well. 0:55
- Add the spring onions and half the coriander and cook for 3–4 minutes, stirring all the time. 1:35
- Pour in the tomato purée (no water is needed), close the lid and cook for 3–4 whistles until the meat is tender. 1:54
- Let the pressure drop, open the cooker, turn off the heat and stir in the yoghurt and the rest of the coriander. 2:25
Tip. Serves 5 (our estimate from 1 kg of bone-in meat). Without a pressure cooker, simmer covered until tender, adding a splash of water if needed. Serve with rice or roti.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 22%
- Protein 48%
- Fat 30%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Zinc High57%
6.3 mg a serve, mostly from goat meat (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High56%
1.3 µg a serve, mostly from goat meat (93%). 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 C High35%
31 mg a serve, mostly from tomato purée (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High35%
42 µg a serve, mostly from spring onions (49%). 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 High29%
5.3 mg a serve, mostly from goat meat (73%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High28%
0.5 g a serve, mostly from oil (91%). 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 High26%
14 µg a serve, mostly from goat meat (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium High20%
960 mg a serve, mostly from goat meat (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B6 Source18%
0.3 mg a serve, mostly from onions (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source15%
2.3 mg a serve, mostly from oil (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source14%
55 µg a serve, mostly from onions (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Calcium8%
110 mg a serve, mostly from yoghurt (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium8%
35 mg a serve, mostly from onions (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A8%
73 µg a serve, mostly from tomato purée (55%). 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 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 Yummy Food World; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.