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Low FODMAP Lamb Curry – Rogan Josh

Low FODMAP Lamb Curry
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This Low FODMAP Lamb Curry – Rogan Josh is a tried and tested recipe, not only by myself. I sourced and adapted it from a Jamie Oliver book “5 Ingredients”. It is a great cook book, with simple 5 ingredient, step by step recipes. Of course, they aren’t stricte Low FODMAP recipes, but just like in here, can be adapted.

 

You can purchase it on Amazon here:

 

 

Spices for Rogan Josh Curry paste
Spices for Rogan Josh Curry paste

 

In Jamie Oliver’s book you only have 5 ingredients, including a ready made Rogan Josh curry paste. Because of its garlic content, it couldn’t be used in a Low FODMAP recipe, therefore I adapted another recipe for Rogan Josh curry paste and made my own. Of course without garlic that has being replaced with a Garlic Infused Olive Oil by Fody, that I use a lot in my cooking. You can get it here.

 

 

My other recipe for a Curry on the blog is an amazing Chicken Korma Curry:

Low FODMAP chicken korma curry
Low FODMAP chicken korma curry

The recipe for it you will also find in my Polish blog Przepisy Low FODMAP.

 

Lamb Curry Low FODMAP
Lamb Curry Low FODMAP

 

This recipe for a Low FODMAP Lamb Curry – Rogan Josh Curry has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog. 

 

“If you aren’t sure how to prepare an aubergine, after cooking this recipe, you will love it!”

 

  • a perfect dinner idea for over 2 days,
  • freezable,
  • you might even convince fussy eaters to eating an aubergine. My little one didn’t even realise it was there, since it was covered with spices and sauce.
  • an aromatic curry, full of flavour, but without too much spice. If you want, you can adjust the spiciness by adding more chillies.
  • The best served with white basmati rice.

 

Aromatic Lamb Curry - Rogan Josh Curry
Aromatic Lamb Curry – Rogan Josh Curry

 

INGREDIENTS FOR A Low FODMAP LAMB CURRY – ROGAN JOSH CURRY (4 PORTIONS):

 400 g lamb shoulder, deboned

 

200 g leek, green part only

 

300 g aubergine (approximately 1.5 medium aubergines)

 

salt, pepper

 

1 tbsp red wine vinegar

 

Weight (Mass) Conversion Calculator

 

 

Rogan Josh curry paste:

5 cm piece of ginger

 

1 tsp turmeric

 

3 tbsp Fody Garlic Infused Olive Oil

 

1 fresh red chilli

 

1/4 of small bunch of a fresh coriander

 

2 tsp cumin powder

 

1 tsp mustard seeds

 

1 tsp fenugreek powder

 

1/2 tsp salt

 

 

200 g lactose free natural yogurt, for serving

 

Little fresh coriander,  chopped, for serving

 

Low FODMAP Lamb Curry
Low FODMAP Lamb Curry

 

INSTRUCTIONS TO PREPARE A Low FODMAP LAMB CURRY – ROGAN JOSH CURRY :

Preheat the oven to temperature 180 degrees C.

 

Firstly, prepare the Rogan Josh Curry Paste. The best is to do it in a pestle and mortar, but also possible in a small blender/ food processor. You can find this pestle and mortar below with a Free Prime One-Day delivery on Amazon, as well as others to chose from.

 

 

Place all Rogan Josh Curry Paste ingredients in a pestle and mortar and grind them into a paste.

 

Put a large deep non stick pan on a high temperature on the hob. Dice the lamb meat and place it in the pan. Keep mixing it so it starts browning evenly.

 

Finely chop the green part of the leek, dice the aubergine (with the skin) and throw in the pan, too. Season well with salt and pepper, and the Rogan Josh paste and a 1 tablespoon of red wine vinegar and mix well.  

 

Put all the curry in an oven safe deep dish or a tray. Roast for 1 hour or until the meat os soft. Remember to mix it from time to time, to make sure that everything cooks evenly. You can also add a splash of water if the curry become too thick.

 

Remove it from the oven and taste. If necessary, adjust the seasoning. Mix some of the lactose free yogurt on top and sprinkle with few leaves of fresh coriander. Serve with basmati rice, either white or brown.

 

Low FODMAP Lamb Curry

Low FODMAP Lamb Curry - Rogan Josh

fitfodmapfoodieuk
This Low FODMAP Lamb Curry - Rogan Josh is a tried and tested recipe, not only by myself. I sourced and adapted it from a Jamie Oliver book "5 Ingredients". It is a great cook book, with simple 5 ingredient, step by step recipes. Of course, they aren't stricte Low FODMAP recipes, but just like in here, can be adapted.
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 8 mins
Course Dinner, Lunch, Main Course
Cuisine British, Indian
Servings 4 portions

Equipment

  • pestle and mortar
  • deep non stick pan
  • oven safe dish or tray
  • silicone or wooden spoon

Ingredients
  

  • 400 g lamb shoulder deboned
  • 200 g leek green part only
  • 300 g aubergine approximately 1.5 medium aubergines
  • salt pepper
  • 1 tbsp red wine vinegar
  • Rogan Josh curry paste:
  • 5 cm piece of ginger
  • 1 tsp turmeric
  • 3 tbsp Fody Garlic Infused Olive Oil
  • 1 fresh red chilli
  • 1/4 of small bunch of a fresh coriander
  • 2 tsp cumin powder
  • 1 tsp mustard seeds
  • 1 tsp fenugreek powder
  • 1/2 tsp salt
  • 200 g lactose free natural yogurt for serving
  • Little fresh coriander   chopped, for serving

Instructions
 

  • Preheat the oven to temperature 180 degrees C.
  • Firstly, prepare the Rogan Josh Curry Paste. The best is to do it in a pestle and mortar, but also possible in a small blender/ food processor. You can find this pestle and mortar below with a Free Prime One-Day delivery on Amazon, as well as others to chose from.
  • Place all Rogan Josh Curry Paste ingredients in a pestle and mortar and grind them into a paste.
  • Put a large deep non stick pan on a high temperature on the hob. Dice the lamb meat and place it in the pan. Keep mixing it so it starts browning evenly.
  • Finely chop the green part of the leek, dice the aubergine (with the skin) and throw in the pan, too. Season well with salt and pepper, and the Rogan Josh paste and a 1 tablespoon of red wine vinegar and mix well.
  • Put all the curry in an oven safe deep dish or a tray. Roast for 1 hour or until the meat os soft. Remember to mix it from time to time, to make sure that everything cooks evenly. You can also add a splash of water if the curry become too thick.
  • Remove it from the oven and taste. If necessary, adjust the seasoning. Mix some of the lactose free yogurt on top and sprinkle with few leaves of fresh coriander. Serve with basmati rice, either white or brown.

Notes

  • a perfect dinner idea for over 2 days,
  • freezable,
  • you might even convince fussy eaters to eating an aubergine. My little one didn't even realise it was there, since it was covered with spices and sauce.
  • an aromatic curry, full of flavour, but without too much spice. If you want, you can adjust the spiciness by adding more chillies.
  • The best served with white basmati rice.
Keyword Lamb Curry, Low fodmap chicken korma curry, low fodmap curry, Rogan Josh Curry

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