Lamb Rogan Josh
Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!
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NutritionPer Serving
- Calories371
- Carbs27g
- Protein40g
- Fat15g
- Saturates5g
- Sugars10g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
One of the most popular signature recipes from the Kashmiri region of India, Lamb Rogan Josh is a delicious aromatic curry that’s typically made using lashings of oil and high in calories. Our adaptation of this classic dish has to be one of our favourite slimming curry recipes of all time and makes the perfect Fakeaway dinner.
Most curry pastes are laden with oil, which is partly there to preserve the paste and extend shelf life. You can store this paste in a sterilised jar in the fridge once you’ve made it up and it’ll keep a few days. Alternatively, freeze it in an ice cube tray and pop out the paste to use whenever you need to! We LOVE the convenience of this recipe.
Rich spices and Indian flavour are given chance to combine, with the addition of yogurt for a creaminess and a slight kick of chilli without the extra calories: no need to call the takeaway anymore with our slimming friendly swap!
What diets is this Lamb Rogan Josh suitable for?
This recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Lamb Rogan Josh?
All you need is a pan, the ingredients below and a food processor to make the paste. Don’t have a food processor? You could also use a blender, or stick blender even.
If you like your curries mild, then leave out the chilli and just add some chilli powder right at the end according to your taste. You could also leave it out all together!
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We used this Kenwood food processor, as it’s pretty damn cheap and it gets the job done incredibly well!
Elevate your curry night with these authentic curry dishes, we love how great they look on the table!
How many calories are in this Lamb Rogan Josh?
There are 371 calories in each portion of our slimming friendly Lamb Rogan Josh. This means it falls into our Everyday Light recipe category.
This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
To make the paste
Step 1
Spay a frying pan with low calorie cooking spray, and fry the onion, ginger and chilli until brown.
Step 2
Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients.
Step 3
Blitz until smooth.
Step 4
Place the rogan josh curry paste in a sterilised jar. The mix will last a few days. You can also freeze it into ice cube trays.
to make the curry
Step 1
Place the lamb into a non reactive bowl along with 2 tbsp of the curry paste. Add 2 tbsp of fat free yogurt (natural or Greek) and some salt and pepper.
Step 2
Mix well, then cover with cling film and place in the fridge for at least an hour.
Step 3
Spray a large frying pan/wok with low calorie cooking spray.
Step 4
Fry off 4 tbsp of the rogan josh curry paste for a few minutes until it begins to stick to the bottom of the pan.
Step 5
Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil.
Step 6
Add the marinated lamb, vegetables and the water to the pan. Bring to a boil, then place a lid on the pan and simmer for 30 minutes.
Step 7
Remove from the heat, and add 2 tbsp of fat free yogurt, and a small bunch of roughly chopped coriander – stir well. Then serve!
What should you should serve with Lamb Rogan Josh?
Any of the following go really well with Lamb Rogan Josh. It’s the perfect curry for an Indian Fakeaway feast!
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
Can you cook Lamb Rogan Josh another way?
This curry can only be cooked using the method below. It isn’t suitable for slow cooking as the yoghurt will cause the curry to split in the slow cooker.
How do you know when this Lamb Rogan Josh is cooked?
You should cook this dish until the lamb is tender and cooked through, and the sauce is bubbling and rich.
This should take approx 40 minutes on the hob.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Lamb Rogan Josh in the fridge?
Once you’ve served it, ideally you should eat this dish within 4 hours.
If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Lamb Rogan Josh in the fridge for approximately 3 days or so.
The curry paste will last a few days in the fridge, but make sure to sterilise your jar first.
You can also freeze it in an ice cube tray, and just take them out of the freezer when ever you like.
Can I freeze this Lamb Rogan Josh?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Lamb Rogan Josh?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Lamb Rogan Josh
Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!
-
Prep Time
20 MINS
-
Cook Time
40 MINS
- KCals 371
- Carbs 27G
Instructions
To Make The Paste
- Spray a frying pan with low calorie cooking spray, and fry the onion, ginger and chilli until brown.
- Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients
- Blitz until smooth.
- Place the rogan josh curry paste in a sterilised jar. The mix will last a few days. You can also freeze it into ice cube trays.
To Make The Curry
- Place the lamb into a non reactive bowl along with 2 tbsp of the curry paste. Add 2 tbsp of fat free yogurt (natural or Greek) and some salt and pepper.
- Mix well, then cover with cling film and place in the fridge for at least an hour.
- Spray a large frying pan/wok with low calorie cooking spray.
- Fry off 4 tbsp of the rogan josh curry paste for a few minutes until it begins to stick to the bottom of the pan
- Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil
- Add the marinated lamb, vegetables and the water to the pan. Bring to a boil, then place a lid on the pan and simmer for 30 minutes.
- Remove from the heat, and add 2 tbsp of fat free yogurt, and a small bunch of roughly chopped coriander - stir well. Then serve!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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45 comments
See what others have to say
StephSunday 31st January 2021
How can i make this curry paste stronger in flavour as found it very mild.
HollySunday 31st January 2021
Hi Steph, you could add extra of all of the spices if it’s not quite to your taste, hope that helps!
NatalieSaturday 25th April 2020
Could you use leftover roast lamb instead of diced lamb and if so, how would the recipe differ?
LisaWednesday 6th May 2020
Hi, Natalie. Yes you could. I would skip marinating the cooked lamb. Just cut it into chunks and follow the recipe as it is. Remember you should only reheat things once so any leftovers would need to be discarded. Hope this helps.
SarahFriday 17th January 2020
You mentioned to put the curry paste in a cube tray. I am not sure how much of the curry paste to use
Holly LevellTuesday 19th May 2020
Hi Sarah, the Lamb Rogan Josh uses 2 tbsp of the curry paste in the yogurt marinade and in step 4 a further 4 tbsp of the paste so 6 tbsp total for the recipe. Hope that helps!
HannahSaturday 11th January 2020
What is the size of the tinned tomatoes? We have several different sizes here in Canada, from 14oz to 28oz. Looks like a lovely recipe which I will try in the next few days. Thanks.
Sharon FitzpatrickTuesday 19th May 2020
Hi Hannah, the size of the tin of tomatoes is 400g. This would be approximately the same as a 14 fl oz tin. Do hope this helps and thanks for getting in touch.
ChristineMonday 1st July 2019
Made this with chicken tonight, it was delicious!! I didn’t have any peppers in brine so I steamed a red pepper as I only had one but it was still lovely.
CaroleSaturday 6th April 2019
Hi I made this last night and it was delicious (Lamb rogan josh ) however I had to alter the cooking times a bit because my husband doesn’t like vegetables too hard and the butternut squash was still like rock after 30 minutes ! Perhaps next time I could par boil them before adding or did I miss something out of the recipe ?!
Emma TSunday 7th April 2019
Hi Carole,
It might’ve been that your veg weren’t diced small enough so needed a bit longer to cook. You could always precook them and add them in at the end!
Hope that helps!
Emma
EmmaThursday 4th April 2019
Hi if make this with chicken would I use a chicken stock cube instead of a beef? Ty
Emma TSunday 7th April 2019
Hi Emma,
Yes! That should be lovely! The finished dish might not be as dark in colour ????
Sam CarrSaturday 16th February 2019
Really enjoyed this curry and very easy to make.
VeraSunday 27th January 2019
Lovely curry I added chick peas and spinach beautiful recipe will be doing this again ????
KateSaturday 12th January 2019
Just made up the paste and wanted to share that ramekins are the perfect size pot to hold 2 tbls of the paste and fit nicely in the freezer – looking forward to the curry later. First timer trying this recipe
Teri GreenhouseWednesday 26th September 2018
Hi, I love this recipe. But I wondered if it’s OK to double the amount of ingredients to make more. Just wondered if doing that would alter the outcome. Thanks.
DawnSunday 19th August 2018
Loved every single mouthful!
KarenFriday 8th June 2018
Hi, could I use quark rather than yogurt and would it make any difference?
CharleneTuesday 5th June 2018
How long would the finished curry last in the fridge? Thank you
JulieFriday 11th May 2018
My husband and I love this recipe. I use coconut yoghurt at the end instead of plain
Becky wrightWednesday 2nd May 2018
Can the red pepper in brine be omitted or is there a substitute that can be used
Becky wrightTuesday 1st May 2018
Hi can this be done using beef in a king pro pressure cooker
EmmaTuesday 3rd April 2018
I made this with chicken. Don’t know if that has made any difference?
Deborah MennellTuesday 3rd April 2018
Hi could I use my leftover lamb already cooked? Thanks
NikkiTuesday 23rd January 2018
Do you think this could be done in a slow cooker? Many thanks.
NathalieMonday 8th January 2018
I’m finding it difficult to find red pepper in a jar in brine. Most seem to be in oil. The only one I can find has the following ingredients: Roasted Red Peppers, Water, Red Wine Vinegar, Sea Salt, Grade Must. Does that sound right? It’s not cheap. Can I just use a fresh pepper and cook it with the onions?
ClareMonday 6th November 2017
Do you fry the garlic off with the onion, ginger and chilli? As it doesn’t say
DebbieFriday 13th October 2017
Once you combine all the ingredients can you slow cook the curry in the oven/slow cooker?
Emma TTuesday 12th September 2017
Hi Kim,
So glad you enjoyed it!
DonnaFriday 28th July 2017
How much curry paste does this make please?
JaneSunday 23rd July 2017
Hi confused on the curray paste which one please
KateWednesday 26th July 2017
Hi Jane
The ingredients and instructions for making the paste are in the recipe
katy harveyThursday 20th July 2017
Hi
Can you do this in the slow cooker do you thinks?
Lorraine McGintyMonday 10th July 2017
Hi in middle of making rogan josh but it doesn’t say how much water to add. Help
S SharpMonday 10th July 2017
Hi the recipe does not tell you the quantity of water to be added.
JillSunday 9th July 2017
The recipe says add water but not how much or is it the veg are cooked first and its, add the veg water?
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