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Cooking healthy Indian food at home



Learn how to cook delicious and healthy Indian food with Bal Arneson.

Spiced Lamb with Mango Sauce

Ingredients:
  • 3 Tbsp (45 mL) grapeseed oil
  • 1 medium onion, finely chopped
  • 1 Tbsp (15 mL) finely chopped garlic
  • 1 Tbsp (15 mL) finely chopped ginger
  • 1 Tbsp (15 mL) garam masala (page 7)
  • 1 Tbsp (15 mL) cumin seeds
  • 1 Tbsp (15 mL) coriander seeds, crushed
  • 1 tsp (5 mL) ground turmeric
  • salt to taste
  • 2 Tbsp (30 mL) tomato paste
  • 1 lb (500 g) stewing lamb, cut into pieces
  • 14 oz (398 mL) can crushed tomatoes
  • 1 cup (250 mL) mango juice
  • 1 cup (250 mL) vegetable broth
  • 2 medium green chilies, finely chopped
  • 1 large ripe mango, peeled, pitted, and cut into bite-sized pieces
 Directions:
  1. Heat the oil in a deep skillet over medium-high heat. When the oil is hot, add the onion, garlic, and ginger and cook, stirring regularly, until the onion starts to soften and turn brown, about 4 minutes. Add the garam masala, cumin seeds, coriander seeds, turmeric, and salt and cook for 30 seconds. Add the tomato paste and cook for another 30 seconds. Add the lamb, then brown for 3 to 5 minutes, stirring occasionally.
  2. Stir in the crushed tomatoes, mango juice, vegetable broth, and green chilies and bring the mixture to a boil. Turn the heat to low, cover the skillet, and simmer, stirring regularly, until the lamb is soft, 45 minutes to 1 hour.
  3. Add the mango pieces to the skillet, turn the heat off, cover, and let it sit for 10 minutes before serving.
Suggested wine
2008 Pink Elephant by Elephant Island Orchard Wines

***Excerpted with permission from Bal’s Quick and Healthy Indian by Bal Arneson, Published by Whitecap Books

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