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Washing
Wash the gongura leaves thoroughly, keep them aside. Clean and wash mutton thoroughly and keep aside.
- Serving Size 1 Small Cup (100 g)
- Calories113.7 kcal
- Carbs3.0 g (12.1 kcal)
- Protein6.2 g (24.7 kcal)
- Fats8.5 g (76.9 kcal)
Gongura mutton recipe
Gongura mutton curry is a good source of protein, lutein, niacin, manganese, vitamin C, and vitamin E. HINT: It helps in strengthening muscles and boosting immunity.
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Chillies green - all varieties
20 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Turmeric powder
1 Grams
Goat shoulder
150 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
0.5 Tea Spoon
Green Sorrel leaves
100 Grams
Instructions
1
2
Pressure cooking
Take mutton in a pressure cooker, add cumin powder, coriander powder, red chili powder, 1/2 cup of water, salt, and mix well and cook it with a closed lid till the mutton pieces are tender.
3
Cooking
Now in a pan, heat oil, add whole garam masala spices along with chopped onions, salt cook this till onions change color to a golden brown. Add ginger-garlic paste and saute it, add turmeric powder, green chilies, sorrel leaves(gongura leaves), mix well and cook it on a very slow flame till oil oozes out. Then add cooked mutton along with the remaining water to the same pan and let it cook for 5 more minutes, then add garam masala powder, coriander leaves and mix well.
4
Serving
Serve with rice or roti.
Nutrition Label
Gongura mutton
- Serving Size1 Small Cup (100 g)
- Calories113.7 kcal
- Carbs3.0 g
- Fiber2.3 g
- Sugar0.6 g
- Protein6.2 g
- Fat8.5 g
- Saturated fat2.4 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.0 g
- Cholesterol20.5 mg
- Sodium168.3 mg
Also Known As
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Gongura mutton | Ambadi kombdi rassa | Gongura chicken curry | Kongura Sikan Kari |
|---|---|---|---|---|
| Calories | 113.7 kcal | 102.2 kcal | 102.2 kcal | 102.2 kcal |
| Carbs | 3 g | 2.7 g | 2.7 g | 2.7 g |
| Protein | 6.2 g | 6.1 g | 6.1 g | 6.1 g |
| Fat | 8.5 g | 7.4 g | 7.4 g | 7.4 g |
| Fiber | 2.3 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 168.3 mg | 258.4 mg | 258.4 mg | 258.4 mg |
| Cholesterol | 20.5 mg | 21.5 mg | 21.5 mg | 21.5 mg |
