Lamb curry is a Durban favourite, however it is usually one of the more oily curries that you can make. This is due to the high fat content of lamb meat as well as due to the considerable amount of oil that tends to get added during the cooking process. Through lots of experimenting I found a way to make a lamb curry tasty as well as significantly lower in oil compared to the more traditional methods. The large quantity of fresh vegetables that are added to make the gravy boost the health benefits of the dish. Enjoy!

Preparation Time: 20 minutes
Stove Top Time: 3 – 4 hours
Serves: 5 – 6 people

Ingredients:
1kg Lamb meat, without bone and roughly chopped
1 Medium sized onion, peeled and chopped
3 Red or green chillies, chopped
4 Garlic cloves, peeled and finely chopped
4cm Stick of fresh ginger, peeled and finely chopped
1tsp Cooking oil
4tblsp Medium or mild curry powder
2 tsp Cumin seeds
6 Medium size tomatoes, rinsed and roughly chopped
2 Carrots, rinsed and grated
50g Tomato puree
1 Bay leaf
1 cup Butter beans, either soaked or tinned and drained
1 bunch Fresh coriander leaves

Method:
Remove all visible fat from the lamb meat.
Braise the lamb meat in a large stainless steel pot on the stove top at a medium heat. Allow the meat to cook through and all fat to melt out of the meat. Once this is done remove the cooked meat and place to one side on some kitchen towel placed on a plate. Drain all of the melted fat out of the pot and discard.
Add the onion, chilli, garlic and ginger to the pan. Allow to braise in the residual lamb fat on a medium heat until the onions are translucent keeping the lid on the pot, stirring at regular intervals. The cooking oil can be added at this point if the onion mix sticks to the bottom of the pot too much.
Add the curry powder and cumin seeds and stir into the onion mix.
Add the tomatoes, carrots and tomato puree and stir well. Place the lid on the pot and allow to cook for 5 minutes.
Return the lamb meat to the pot and mix in with the vegetables.
Add the bay leaf.
Bring to the boil, reduce the heat, put the lid on the pot and allow to simmer for 2 hours, stirring regularly.
Add the butter beans and mix in well.
Leave the curry to simmer at a low heat with the lid off for 1 hour until the lamb is tender.
Add salt and pepper to taste.
Garnish with fresh coriander leaves.

Serving Suggestion:
Serve the lamb curry with brown basmati rice cooked in water or with traditional dry roasted roti made with brown flour. Try make a yoghurt, mint and cucumber sauce for a good, tasty topping.

Tip:
Additional spices can be added to taste.
Additional vegetables such as potatoes can be added during cooking.
For a thicker gravy combine 4 teaspoons of corn starch with 50ml of water and add to the curry at the end of the cooking, stirring continuously until the gravy is thickened.

Recipe Credit:
Kerryn Gibson, Dietitian Durban (Kerryn is a registered dietitian in private practice in Durban and Ballito working as a paediatric dietitian and a sports dietitian).