Mutton is a flavorful, protein-rich meat that has been a staple in traditional cooking for centuries. While many mutton recipes are heavy on oil and spices,
you can enjoy the same mouthwatering taste with a healthier twist. This Healthy Mutton Curry Recipe is designed to be rich in flavor but lighter on calories, making it perfect for anyone who wants to enjoy mutton without compromising on health.
In this guide, you’ll learn how to make a low-oil, nutritious mutton curry using fresh ingredients, smart cooking techniques, and balanced spices — all in under an hour..
Why Choose a Healthy Mutton Recipe?
Mutton is naturally high in protein, iron, and vitamin B12, which support muscle growth, red blood cell production, and overall energy levels. However, traditional mutton curries can be high in saturated fat and calories if cooked with excessive oil or cream.
A healthier approach includes:
Trimming visible fat before cooking
Using minimal oil without losing flavor
Adding vegetables for extra fiber and nutrients
Slow cooking to tenderize meat naturally without heavy sauces
Ingredients You’ll Need
Serves: 4
Prep Time: 15 minutes
Cook Time: 45 minutes
Main Ingredients:
500g mutton (goat meat), trimmed of visible fat
2 medium onions, finely chopped
2 medium tomatoes, pureed
1 tablespoon ginger-garlic paste
2 green chilies (optional, slit lengthwise)
2 tablespoons plain low-fat yogurt
2 tablespoons extra virgin olive oil (or mustard oil for authentic flavor)
1 cup water (adjust as needed)
Spices:
1 teaspoon turmeric powder
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon cumin powder
1 teaspoon red chili powder (adjust to taste)
1 teaspoon garam masala
Salt to taste
Fresh coriander leaves for garnish
Optional Add-ins for Extra Nutrition:
1 cup diced carrots
1 cup spinach leaves
½ cup green peas
Step-by-Step Cooking Method
Step 1: Prepare the Mutton
Rinse the mutton well under cold running water, remove any excess fat,
and gently dry the pieces with a clean kitchen towel Pat dry with a kitchen towel.
This helps reduce excess oiliness and makes the curry lighter.
Step 2: Heat the Pan
In a heavy-bottomed pot or pressure cooker, heat 2 tablespoons of olive oil. Add cumin seeds and let them splutter.
Step 3: Sauté the Onions & Aromatics
Add the finely chopped onions and sauté them over medium heat until they become a rich golden brown. Stir occasionally to avoid burning. Add ginger-garlic paste and green chilies, and cook for another 1–2 minutes until fragrant.
Step 4: Add Tomatoes & Spices
Stir in the pureed tomatoes, turmeric, coriander powder, cumin powder, and red chili powder. Cook until the oil starts to separate slightly from the masala — this ensures a rich flavor even with less oil.
Step 5: Add Mutton & Yogurt
Stir the cleaned mutton pieces into the masala and cook, stirring occasionally, for 5–6 minutes. Add yogurt and mix well — this helps tenderize the meat naturally and gives a creamy texture without heavy cream.
Step 6: Cooking Method Options
Pressure Cooker Method:
Add 1 cup of water, cover with the lid, and cook for 5–6 whistles on medium heat. Let the pressure release naturally.
Slow Cooking Method:
Cover the pot with a lid and cook on low heat for 45–50 minutes, stirring occasionally until the mutton is tender.
Step 7: Add Vegetables (Optional)
For extra nutrition, add carrots, spinach, or peas during the last 10 minutes of cooking. This not only boosts fiber content but also balances the richness of mutton.
Step 8: Final Touch
Sprinkle garam masala, adjust salt if needed, and garnish with fresh coriander leaves before serving.
