Indian · lunch, dinner

Shalgam Gosht (Mutton and Turnip Curry)

Shalgam Gosht (Mutton and Turnip Curry) — from Chef Ranveer Brar's cooking video Watch how it’s made · 12:19

Video by Chef Ranveer Brar on YouTube · Open on YouTube

60 minServes 4567 kcal a serve
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Turnip is a low-starch vegetable, so the curry stays moderate in carbs, and a serve gives about 40 g of protein, mostly from the goat, and is rich in zinc, iron and vitamin B12. It is rich in ghee and butter, so it suits a hearty winter meal.

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Ingredients 20

Method

Tap a time to watch that step in the video.

  1. Heat the oil and 2 tbsp ghee in a pressure cooker, add the bay leaves, cinnamon and onions and sauté until the onions are translucent. 2:24
  2. Add the mutton, salt, coriander stems and ½ tbsp coriander leaves and sauté for a minute. Stir in the turmeric, chilli powder and coriander powder for about 2 minutes without letting the chilli scorch. 3:18
  3. Add the curd and ginger-garlic paste and cook uncovered on moderate heat until the curd is well cooked and fat floats on top. Add water to just cover the meat and pressure cook for 7–8 whistles, until the mutton is about 80% done. 4:30
  4. In a heavy pot, heat 1 tbsp ghee and let the caraway seeds splutter. Add the ginger, 2 halved green chillies and the turnips, sauté well, then add 1 tbsp butter and a little salt and cook a while. 6:44
  5. Add the cooked mutton with its gravy, 1½ tbsp butter, the crushed black cardamom and 1 tbsp coriander leaves. Cook together for about 15 minutes until the meat is tender and the turnip edges soften. 8:12
  6. Mash a piece of turnip into the gravy to thicken it, finish with the last 1 tbsp butter and garnish with coriander and a green chilli. 9:25

Tip. Serves 4 (the cook says 2–4). For less fat, use less butter at the end. Use mustard oil instead of plain oil for a Kashmiri touch. Serve with roti.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy567 kcal2,370 kJ
Protein41 g81% of a day
Fibre6.6 g24% of a day
Carbohydrate27 g21 g net · 14 g sugars10% of a day
Fat33 g16 g saturated43% of a day
Sodium760 mg33% of a day

Where the energy comes from one serve

  • Net carbs 15%
  • Protein 30%
  • Fat 55%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High76%

1.8 µg a serve, mostly from mutton (83%). 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 High72%

7.9 mg a serve, mostly from mutton (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-3 High46%

0.7 g a serve, mostly from oil (84%). 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 High37%

33 mg a serve, mostly from turnips (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High34%

6.1 mg a serve, mostly from mutton (77%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Selenium High34%

18 µg a serve, mostly from mutton (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium High25%

1180 mg a serve, mostly from mutton (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin A High24%

216 µg a serve, mostly from butter (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High21%

0.4 mg a serve, mostly from onions (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source19%

2.8 mg a serve, mostly from oil (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium Source17%

219 mg a serve, mostly from curd (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K Source15%

18 µg a serve, mostly from fresh coriander (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.

Folate Source14%

57 µg a serve, mostly from onions (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source11%

47 mg a serve, mostly from onions (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 1
Vitamin D1%

0.2 µg a serve, mostly from butter (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 Chef Ranveer Brar; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.