Lamb dopiaza with broccoli rice

Lamb dopiaza with broccoli rice

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(6 ratings)

Prep: 20 mins Cook: 1 hr, 30 mins

Easy

Serves 2
Simple and delicious, this low-fat curry is full of good-for-you ingredients, including lean lamb, prebiotic onions and fibre-rich lentils

Nutrition and extra info

  • Curry only
  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal319
  • fat8g
  • saturates2g
  • carbs39g
  • sugars10g
  • fibre7g
  • protein19g
  • salt0.2g
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Ingredients

  • 225g lamb leg steaks, trimmed of excess fat and cut into 2½ cm/ 1in chunks
  • 50g full-fat natural bio yogurt, plus 4 tbsp to serve
  • 1 tbsp medium curry powder
  • 2 tsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 medium onions, 1 thinly sliced, 1 cut into 5 wedges
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, peeled and finely sliced
  • 1 tbsp ginger, peeled and finely chopped
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 small red chilli, finely chopped (deseeded if you don’t like it too hot)
  • 200g tomatoes, roughly chopped
  • 50g dried split red lentils, rinsed
  • ½ small pack of coriander, roughly chopped, plus extra to garnish
  • 100g pack baby leaf spinach

For the broccoli rice

  • 100g wholegrain brown rice
  • 100g small broccoli florets
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

Method

  1. Put the lamb in a large bowl and season well with ground black pepper. Add the yogurt and 1/ 2 tbsp of the curry powder, and stir well to combine.

  2. Heat half the oil in a large non-stick saucepan. Fry the onion wedges over a high heat for 4-5 mins or until lightly browned and just tender. Tip onto a plate, set aside and return the pan to the heat.

  3. Add the remaining oil, the sliced onions, garlic, ginger and chilli, cover and cook for 10 mins or until very soft, stirring occasionally. Remove the lid, increase the heat and cook for 2-3 mins more or until the onions are tinged with brown – this will add lots of flavour, but make sure they don’t get burnt.

  4. Reduce the heat once more and stir in the tomatoes and remaining curry powder. Cook for 1 min, then stir the lamb and yogurt into the pan and cook over a medium-high heat for 4-5 mins, stirring regularly.

  5. Pour 300ml cold water into the pan, stir in the lentils and coriander, cover with a lid and leave to cook over a low heat for 45 mins – the sauce should be simmering gently and you can add a splash of water if the curry gets a little dry. Remove the lid every 10-15 mins and stir the curry.

  6. With half an hour of the curry cooking time remaining, cook the rice in plenty of boiling water for 25 mins or until just tender. Add the broccoli florets and cook for a further 3 mins. Drain well.

  7. Remove the lid from the curry, add the reserved onion wedges and continue to simmer over a high heat for a further 15 mins or until the lamb is tender, stirring regularly. Just before serving, stir in the spinach, a handful at a time, and let it wilt. Serve with the yogurt, coriander and broccoli rice.

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Comments, questions and tips

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CoolJules77
11th Oct, 2016
Dopiaza doesn't traditionally have lentils in - this is a hybrid of a dhansak and dopiaza recipe it seems. Leg steak is a bit wasted on the long cooking time as it just toughens up - I just grilled it with the marinade on and added it to the rest of the sauce at the end. Super tasty.
zedd77
4th Sep, 2016
5.05
Just to note, this recipe is from January 2016, not December 2015 as stated above (just in case anyone is trying to find it in their magazine!)
bnstott
8th Feb, 2016
5.05
This was a lot for 2, but very delicious. An amazingly low calorie count, I hope it's right!
catie74
20th Jan, 2017
Don't rely on it. I can't possibly see how it is. More like 500
SueChef1
10th Jan, 2016
3.8
Couldn't get hold of spinach so used a mix of rocket and watercress which seemed to do the trick. Quite a pleasant cooking process (I usually don't like long recipes, but this one was nice to do). Again, large quantities for two (am following the 7-day Healthy Diet Plan January 16). My lamb seemed not to need to be cooked so long - perhaps it was the cut I bought.
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