Is Assamese Mutton Curry healthy?

It can be part of a balanced diet. Mutton is a great source of protein and iron. However, it is also high in saturated fat. To make it healthier, use leaner cuts of mutton, trim excess fat, and use oil in moderation. The dish is rich in beneficial spices.

Can I make this curry without a pressure cooker?

Yes, you can. Follow the same steps in a heavy-bottomed pot or Dutch oven. After adding water, bring it to a boil, then cover and simmer on low heat for about 1.5 to 2 hours, or until the mutton is tender.

What cut of mutton is best for this curry?

Bone-in pieces from the shoulder, leg, or ribs are ideal. The bones and marrow add a lot of flavor and richness to the gravy.

Why is my mutton tough even after pressure cooking?

This could be due to a few reasons: the quality and age of the meat, not searing it properly before adding water, or not cooking it for long enough. Ensure you follow the simmering time after the whistles for best results.

How can I store leftovers?

Let the curry cool completely, then store it in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.

Home / Recipes / indian / Assamese Mutton Curry

indianMediumnon vegetariangluten freedairy freenut free

Assamese Mutton Curry

RATING

4.3/5(31)

TASTE SCORE

8/10

A soul-warming mutton curry from Assam, featuring tender meat and potatoes in a light, fragrant gravy. Spiced with ginger, garlic, and green chilies, this rustic dish is a perfect comfort food, best enjoyed with steamed rice.

PREP

25m

COOK

75m

SERVES

1.5 CUP

423 cal

SERVINGS

METHOD · 7 STEPS

Marinate the mutton. In a large bowl, combine the mutton pieces with 1/4 tsp of the turmeric powder, 1/2 tsp of salt, and 1 tbsp of the ginger-garlic paste. Mix thoroughly to coat each piece. Set aside to marinate for at least 20 minutes, or up to an hour 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, and add the bay leaves, cinnamon stick, green cardamoms, and cloves. Sauté for 30-40 seconds until fragrant.
Caramelize onions. Add the thinly sliced onions to the cooker. Fry, stirring occasionally, for 10-12 minutes until they turn a deep golden brown. This step is crucial for the flavor of the gravy.
Cook the masala base. Add the remaining 1 tbsp of ginger-garlic paste and the slit green chilies. Sauté for 1 minute until the raw aroma disappears. Add the chopped tomatoes and cook for 5-7 minutes until they become soft and pulpy. Now, add all the spice powders: remaining turmeric, cumin powder, coriander powder, and Kashmiri red chili powder. Stir and cook for 2-3 minutes, until the oil begins to separate from the masala.
Sear the mutton. Add the marinated mutton to the pressure cooker. Increase the heat to high and sauté for 8-10 minutes, stirring frequently. Continue until the mutton is well-browned on all sides and has released its juices.
Pressure cook the curry. Add the quartered potatoes, the remaining 1 tsp of salt, and 3 cups of hot water. Stir everything well to combine. Secure the lid of the pressure cooker. Cook on high heat for 1 whistle, then reduce the heat to low and simmer for 20-25 minutes. Alternatively, cook for 5-6 whistles on medium-high heat. Turn off the heat and allow the pressure to release naturally.
Finish and serve. Once the pressure has fully released, carefully open the lid. Stir in the garam masala powder and chopped coriander leaves. Let the curry rest for 10-15 minutes for the flavors to meld. Serve hot with steamed rice.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
Using bone-in mutton pieces adds immense flavor and richness to the gravy compared to boneless meat.
2
Heating mustard oil to its smoking point and then cooling it slightly is essential to remove its raw, pungent taste.
3
Don't rush the process of browning the onions; their deep caramelization forms the foundational flavor of the curry.
4
Always use hot water when making the gravy. Adding cold water can lower the temperature and cause the mutton to become tough.
5
For extra tender mutton, you can marinate it with a tablespoon of raw papaya paste for 30 minutes.

RECIPE VARIATIONS

Adapt it for your goals.

Vegetable Addition

Add chunks of raw papaya along with the potatoes. Papaya acts as a natural tenderizer and adds a subtle sweetness to the curry.

Spice Level

For a spicier curry, increase the number of green chilies or add 1/4 tsp of black pepper powder along with the garam masala at the end.

Gravy Consistency

For a thicker gravy, reduce the amount of water to 2 or 2.5 cups, or simmer the curry without the lid for 5-10 minutes after pressure cooking.

HEALTH BENEFITS

Why this is on our healthy list.

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Rich in Protein

Mutton is an excellent source of high-quality protein, which is essential for building and repairing tissues, muscle growth, and overall body function.

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Excellent Source of Iron

This dish provides a significant amount of heme iron from the mutton, which is more easily absorbed by the body than non-heme iron from plants. It helps in preventing anemia and boosting energy levels.

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Anti-inflammatory Spices

The use of spices like turmeric, ginger, and garlic provides anti-inflammatory and antioxidant compounds that can help combat oxidative stress and support a healthy immune system.

QUESTIONS?

Frequently asked questions

One serving of Assamese Mutton Curry contains approximately 480-550 calories, depending on the fat content of the mutton and the amount of oil used.

PAIRS WELL WITH

Complete meals featuring this recipe

south_indian·17 min·648 cal

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Assamese Mutton Curry

For 4 servings

Marinate the mutton. In a large bowl, combine the mutton pieces with 1/4 tsp of the turmeric powder, 1/2 tsp of salt, and 1 tbsp of the ginger-garlic paste. Mix thoroughly to coat each piece. Set aside to marinate for at least 20 minutes, or up to an hour 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, and add the bay leaves, cinnamon stick, green cardamoms, and cloves. Sauté for 30-40 seconds until fragrant.

Caramelize onions. Add the thinly sliced onions to the cooker. Fry, stirring occasionally, for 10-12 minutes until they turn a deep golden brown. This step is crucial for the flavor of the gravy.

Sear the mutton. Add the marinated mutton to the pressure cooker. Increase the heat to high and sauté for 8-10 minutes, stirring frequently. Continue until the mutton is well-browned on all sides and has released its juices.

Finish and serve. Once the pressure has fully released, carefully open the lid. Stir in the garam masala powder and chopped coriander leaves. Let the curry rest for 10-15 minutes for the flavors to meld. Serve hot with steamed rice.