Lamb Dopiaza with broccoli rice

Lamb Dopiaza with Broccoli Rice is a tempting and aromatic dish that will take your taste buds to a new level of enjoyment. This recipe combines tender and juicy pieces of lamb prepared with a rich and aromatic Dopiaza sauce. The sweetness of caramelized onions perfectly complements the spicy and spicy flavors of the dish.

What makes this dish even more unique is the addition of nutritious broccoli rice, which adds a healthy twist to traditional rice. The tender broccoli florets transform into an aromatic rice alternative full of vitamins and minerals.

Treat yourself to this delicious and healthy meal because the combination of lamb dopiaza and broccoli rice creates a perfect harmony of taste, texture and nutrients.

Ingredients

  • 225 g lamb leg steaks, trimmed of excess fat and cut into 2½ cm pieces
  • 50g full-fat natural yoghurt plus 4 tbsp for serving
  • 1 tbsp medium curry powder
  • 2 tsp cold-pressed rapeseed oil
  • 2 medium onions, 1 thinly sliced, 1 cut into 5 wedges
  • 2 cloves of garlic, peeled and finely chopped
  • 1 tbsp ginger, peeled and finely chopped
  • 1 small red chili, finely chopped (deseeded if you don’t like it too spicy)
  • 200g tomatoes, roughly chopped
  • 50g dried, split red lentils, rinsed
  • ½ small packet of cilantro, coarsely chopped, plus some cilantro for garnish
  • 100g pack of baby leaf spinach
  • 100 g whole grain brown rice
  • 100g small broccoli florets

Tip

Save leftovers

Freeze the cooked and cooled curry in sealable bags or a freezer-safe container for up to 2 months. Thaw in the fridge overnight and reheat in a saucepan until piping hot.

Preparation steps

  1. Place the lamb in a large bowl and season well with ground black pepper.
  2. Add the yogurt and 1/2 tbsp curry powder and mix well.
  3. Heat half of the oil in a large non-stick pot.
  4. Fry the onion wedges over high heat for 4-5 minutes, until lightly browned and just tender.
  5. Transfer to a plate, set aside and return the pan to the heat.
  6. Add the remaining oil, sliced ​​onions, garlic, ginger and chiles, cover and cook 10 minutes or until very soft, stirring occasionally.
  7. Remove the lid, increase the heat and cook for a further 2-3 minutes or until the onions have turned a brown hue – this will add plenty of flavor but be careful not to burn them.
  8. Reduce the heat again and stir in the tomatoes and the remaining curry powder. Cook for 1 minute.
  9. Add the lamb and yogurt to the pan and cook over medium heat for 4-5 minutes, stirring regularly.
  10. Pour 300 ml of cold water into the pan, stir in the lentils and coriander, cover with a lid and cook over low heat for 45 minutes – the sauce should simmer gently.
  11. Every 10-15 minutes, remove the lid and stir the curry.
  12. With half an hour of curry cooking time remaining, cook the rice in plenty of boiling water for 25 minutes or until just tender.
  13. Add the broccoli florets and cook for another 3 minutes. Drain well.
  14. Remove the lid from the curry, add the reserved onion wedges and simmer over high heat for another 15 minutes, stirring regularly.
  15. Shortly before serving, gradually stir in the spinach and let it wilt.
  16. Serve with yogurt, cilantro and broccoli rice.

Nutritional Information

Equipment and tools

  • Knife
  • cutting board
  • Pot
  • frying pan
  • tablespoon
  • teaspoon

Allergen information

This recipe contains dairy products (yogurt) and may contain gluten (curry powder).

Storage and leftovers

Freeze the cooked and cooled curry in sealable bags or a freezer-safe container for up to 2 months. Thaw in the fridge overnight and reheat in a saucepan until piping hot.

Health Benefits of Lamb Dopiaza with Broccoli Rice

Lamb Dopiaza with Broccoli Rice is not only a delicious and filling dish but also offers several health benefits. The combination of lean lamb, nutritious vegetables and whole grain brown rice creates a well-rounded and nutritious meal.

1. Lean lamb meat

The lamb shank steaks used in this recipe are trimmed of excess fat, making them a lean source of protein. Protein is essential for building and repairing tissue, supporting muscle growth, and boosting metabolism. It also makes you feel full and can help control appetite.

2. Natural organic yogurt

Adding full-fat organic natural yogurt to the marinade and as a side dish when serving ensures a creamy and tangy taste. Yogurt is a good source of probiotics, which are beneficial bacteria that can support gut health and strengthen the immune system.

3. Medium curry powder

The medium-sized curry powder gives the dish a special flavor but also offers potential health benefits. Many curry spices such as turmeric, cumin, coriander and fenugreek have anti-inflammatory properties and can contribute to overall well-being.

4. Cold-pressed rapeseed oil

Using cold-pressed canola oil in cooking provides a healthier alternative to other cooking oils. It is high in heart-healthy monounsaturated fats and low in saturated fat. Canola oil also contains omega-3 fatty acids, which have positive effects on brain health and reduce inflammation.

5. Broccoli

The small broccoli florets incorporated into the dish are full of nutrients. Broccoli is a great source of fiber, vitamins C and K, folic acid and antioxidants. It is known for its potential anti-cancer properties and its ability to aid digestion and promote a healthy heart.

6. Whole grain brown rice

Replacing white rice with whole grain brown rice adds additional nutritional value to the dish. Brown rice is a whole grain that retains its bran and germ layers and provides more fiber, vitamins and minerals compared to refined white rice. It helps regulate blood sugar levels and supports digestive health.

7. Spinach

The baby leaf spinach used in this recipe provides a bright green color and contributes to the nutritional profile. Spinach is a green leafy vegetable rich in iron, vitamins A, C and K, and several antioxidants. It promotes healthy skin, supports bone health and strengthens the immune system.

8. Dried, split red lentils

The dish contains rinsed, dried, split red lentils, which further increase the nutritional value. Lentils are a good source of plant protein, fiber, iron and folic acid. They help maintain stable blood sugar levels, promote digestive health and support heart health.

9. Coriander

The small packet of cilantro used in the recipe not only adds freshness and flavor, but also offers potential health benefits. Cilantro contains antioxidants, vitamins A, C and K, and minerals such as potassium and manganese. It can help lower cholesterol, aid digestion and promote healthy bones.

With its combination of lean meats, vegetables and whole grains, Lamb Dopiaza with Broccoli Rice is a nutrient-dense meal that can contribute to a balanced and healthy diet.

Tip: save leftovers

Freeze the cooked and cooled curry in sealable bags or a freezer-safe container for up to 2 months. Thaw in the fridge overnight and reheat in a saucepan until piping hot.

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