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A comforting, light Bengali mutton curry where tender meat is slow-cooked with bottle gourd. The gourd soaks up the subtle spices, creating a wholesome and flavorful dish best enjoyed with steamed rice.
For 4 servings
Marinate the Mutton: In a large bowl, combine the mutton pieces with whisked yogurt, half of the ginger-garlic paste (1 tbsp total), 0.5 tsp turmeric powder, and 0.5 tsp salt. Mix thoroughly to coat each piece. Cover and let it marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
Sauté Aromatics: Heat mustard oil in a pressure cooker over medium-high heat until it just begins to smoke. Reduce the heat to medium, add the bay leaves, cinnamon stick, green cardamom pods, and cloves. Sauté for about 30 seconds until they become fragrant. Add the sliced onions and fry for 8-10 minutes, stirring occasionally, until they are soft and golden brown.
Brown the Mutton: Add the remaining ginger-garlic paste to the cooker and sauté for 1 minute until the raw aroma disappears. Add the marinated mutton and cook on high heat for 10-12 minutes, stirring frequently. Continue cooking until the mutton is well-browned on all sides and the oil begins to separate from the masala.
Add Spices and Pressure Cook: Reduce the heat to low. Add the remaining 0.5 tsp turmeric powder, red chili powder, cumin powder, and coriander powder. Stir and cook for 1-2 minutes. Add the chopped tomatoes and the remaining 1 tsp of salt. Cook for 5-6 minutes until the tomatoes break down and become pulpy. Pour in 2 cups of hot water and stir well. Secure the lid of the pressure cooker. Cook on high heat for 5-6 whistles, then reduce the heat to low and simmer for 10 minutes.
Cook the Bottle Gourd: Allow the pressure to release naturally. Carefully open the lid. Add the cubed bottle gourd and slit green chilies to the cooker. Gently stir to combine. If the gravy seems too thick, add up to 0.5 cup of hot water. Secure the lid again and pressure cook on high heat for 1-2 whistles, just until the bottle gourd is tender but still holds its shape.
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A comforting, light Bengali mutton curry where tender meat is slow-cooked with bottle gourd. The gourd soaks up the subtle spices, creating a wholesome and flavorful dish best enjoyed with steamed rice.
This bengali recipe takes 80 minutes to prepare and yields 4 servings. At 444.97 calories per serving with 38.39g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Finish and Serve: Let the pressure release naturally once more. Open the cooker and stir in the garam masala, sugar, and ghee. Let the curry simmer without the lid for 2-3 minutes to allow the flavors to meld. Garnish with freshly chopped coriander leaves. Serve hot with steamed rice.
You can substitute mutton with bone-in chicken. Reduce the pressure cooking time for the meat to 2-3 whistles.
Add 1-2 medium potatoes, cubed, along with the bottle gourd for a heartier curry.
Increase the amount of red chili powder and add a couple more slit green chilies for extra heat.
If you don't have a pressure cooker, you can cook this in a heavy-bottomed pot (like a Dutch oven). The mutton will take about 1.5 to 2 hours to become tender. Cover and cook on low heat, stirring occasionally.
Mutton is a high-quality protein source, essential for muscle building, repair, and overall body function.
Bottle gourd has high water content, which helps in hydration. It is also a good source of dietary fiber, aiding digestion and promoting a feeling of fullness.
The combination of yogurt (a probiotic) and spices like ginger, cumin, and coriander can help stimulate digestive enzymes and promote good gut health.
Mutton provides important minerals like iron, which is crucial for preventing anemia, and zinc, which supports the immune system.
One serving of Lau Di Mangsho contains approximately 620 calories. This is an estimate and can vary based on the fat content of the mutton and the exact amount of oil used.
Lau Di Mangsho can be part of a balanced diet. It is an excellent source of protein from mutton. The bottle gourd adds fiber, vitamins, and hydration. However, it is high in calories and saturated fat due to the red meat and oil. To make it healthier, you can trim excess fat from the mutton and use less oil.
Yes, absolutely. You can use bone-in chicken pieces. The marination and cooking process are the same, but you will need to reduce the pressure cooking time for the chicken to about 2-3 whistles to prevent it from overcooking.
If your gravy is too watery after cooking, simply simmer the curry without the lid for 5-10 minutes on medium heat. This will allow the excess water to evaporate and thicken the gravy to your desired consistency.
This dish is traditionally served with plain steamed white rice ('gorom bhaat'), which perfectly soaks up the light, flavorful gravy. A simple side salad of sliced onions and lemon wedges also complements it well.
Yes, you can. Use a heavy-bottomed pot or a Dutch oven. Follow all the steps, but after adding water to the mutton (Step 4), cover the pot and let it simmer on low heat for about 1.5 to 2 hours, or until the mutton is tender. You may need to add more hot water during the process. Then, add the bottle gourd and cook until it's tender.