Healthy Choices Indian Food

Indian Beef Stew Recipe — Slow-Cooked & Spiced

Name: Rogan Squash With Brown Rice and Homemade Raita Small
Prep time: 30 min
Cook time: 45 min
Ingredients: 43 gr Brown Rice; 92 gr Brasing Steak; 3 gr curry powder; 3 ml Chicken Stock; 43 gr White Onion; 6 gr Garlic; 1/2 tsp Onion Powder; 1/2 tsp Garlic Powder; 1/4 Vegetable stock cube; 1 pinch White Pepper (To Taste); 76 gr Butternut Squash; 1 pinch Cayenne Pepper (To Taste); 2 pinch Paprika; 2 gr Cumin Seeds; 1 pinch Ground Cardamom; 1 Bay Leaf; 1 Coriander Leave; 1 pinch Ground Cinnamon; 1 gr Cloves; 1 gr Black Pepper (To Taste); 35 gr Quark; 1 gr Garlis; 7 gr Red Onion; 3 gr Carrot; 3 gr Cucumber; 1 pinch Cumin Powder; 1 pinch Salt; 1 drop Stevia; 3 gr Fresh Coriander; 3 slices Red Chilli

A low-calorie Indian beef stew: Rogan Squash.

Serves

Calories

429 kcal

Cuisine

Indian

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On this page: What is it · History · What you need · Step by step · Serving & storage · Recipe card

Looking for a healthy and delicious Indian beef stew recipe? Try our low-calorie version packed with nutritious squash. Perfect for a comforting meal that won’t derail your diet.

What Is It?

Get ready to go on a taste expedition that not only tantalizes your senses but also does wonders for your health! Let me introduce you to the dazzling world of Indian cuisine and its remarkable health benefits. Bursting with aromatic spices like turmeric, cumin, and ginger, this culinary adventure is like a nutrient-packed rollercoaster. Indian dishes are renowned for their plethora of vegetarian options, making it an ideal choice for those looking to up their plant-based game. The vibrant colors of lentils, chickpeas, and assorted vegetables provide a hefty dose of fiber and essential vitamins while being low in fat. But it doesn’t stop there! Oh no, Indian cuisine is also a treasure trove of antioxidant-rich herbs that can boost your immune system faster than you can say “butter chicken.” So why not take your taste buds on an exotic journey while giving your body some much-needed love? Namaste to good food and fabulous health!

A Little History

Rogan Squash, also known as Rogan Josh, is a popular Kashmiri cuisine that carries a rich history and cultural significance. Originating in the northeastern region of India, this flavorful dish has been enjoyed for centuries. The name “Rogan” translates to “oil” in Persian, which accurately denotes one of the key elements of the dish – an abundance of oil used during its preparation. Traditional Rogan Squash consists of tender chunks of meat, usually lamb or goat, cooked with a unique blend of spices such as cardamom, cinnamon, cloves, and fennel seeds. The red color comes from the use of Kashmiri chili powder that not only adds heat but also imparts a vibrant hue to the dish.

At a glance

Serves

Calories

429 kcal

Protein

32 g

Course

Main Course

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Why it works

01 Butternut squash makes a creamy sauce

02 Beef and sauce cooked apart for flavor and texture

03 Easy to track your nutrition

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What You Need

Exact amounts are in the recipe card

Curried Beef

braising steak
curry powder
chicken stock

Rogan Squash Sauce

white onion
garlic
onion powder
garlic powder
vegetable stock cube
butternut squash
paprika
cumin seeds
ground cardamom
bay leaf
coriander leaves
ground cinnamon
cloves
cayenne, white and black pepper, to taste

Raita

quark
garlic
red onion
carrot
cucumber
cumin powder
salt
stevia

To Serve

brown rice
fresh coriander
red chilli

Step-by-Step Instructions

So here’s the thing, it all boils down to flavor and texture. When we split the beef from the sauce, we allow each component to shine individually, enhancing our overall dining experience. The meat gets an opportunity to develop its own unique charred crust and absorb all those delicious seasonings without getting lost in the saucy mix. This ensures a juicy and tender bite while retaining its natural flavors. On the other hand, separating the beef from the sauce allows us to appreciate all the rich flavors and depths of the sauce itself. By splitting these components, we create a harmonious balance allowing us to enjoy both elements at their best, resulting in an explosion of tastes that leave us completely satisfied with our culinary adventure.

Additionally, by splitting up the beef and sauce, you can easily measure and track the nutritional content of each component separately. This is particularly beneficial if you are conscious about your nutrient intake and want to ensure that you are consuming a well-balanced diet.

Counting your nutrition is essential for maintaining a healthy lifestyle. By accurately tracking your nutrition, you can identify any deficiencies or excesses in your diet and make necessary adjustments.

When it comes to counting nutrition, separating the beef from the sauce provides more accurate measurements. Do you want to know how much your intake should be?

1. Cook the rice

Cook the brown basmati rice according to the package instructions and set aside.

2. Brown the beef

In a bowl, combine the beef, curry powder and a pinch of salt. Mix well.

Heat a large skillet over medium-high heat. Add the beef and cook until browned on all sides, about 5–7 minutes. Remove the beef and set aside.

3. Make the squash sauce

In the same skillet, cook the diced onion and garlic until soft and translucent, about 5–7 minutes.

Add the onion powder, garlic powder, vegetable stock cube, salt and pepper. Stir well.

Add enough water to cover the butternut squash. Bring to a boil, then simmer on low for 15–20 minutes until the squash is tender.

4. Make the raita

While the squash cooks, combine the quark, minced garlic, diced red onion, grated carrot, diced cucumber, cumin, salt, stevia, fresh coriander and diced red chilli. Mix well and set aside.

5. Blend and combine

Remove the bay leaf and blend the squash mixture until smooth.

Return the sauce to the skillet, add the cooked beef and simmer for another 5–10 minutes until heated through.

Serving & Storage

Serving

Serve the beef rogan squash over the cooked brown basmati rice, with a dollop of raita on top.

Finish with fresh coriander and a little red chilli.

Storing Leftovers

If you are cooking for multiple portions, plate (or box) each portion with these weights:

Brown rice	120 g
Curried beef	60 g
Rogan squash sauce	120 g
Raita	40 g

Rogan Squash With Brown Rice and Homemade Raita Small

The indian beef stew recipe that is low in calories ROGAN SQUASH

Course Main Course

Cuisine Indian

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Prep Time 30

Cook Time 45

Servings Serving

Calories 429

Ingredients

43 gr Brown Rice

Curried Beef

92 gr Brasing Steak
3 gr curry powder
3 ml Chicken Stock

Rogan Squash Sauce

43 gr White Onion
6 gr Garlic
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1/4 Vegetable stock cube
1 pinch White Pepper To Taste
76 gr Butternut Squash
1 pinch Cayenne Pepper To Taste
2 pinch Paprika
2 gr Cumin Seeds
1 pinch Ground Cardamom
1 Bay Leaf
1 Coriander Leave
1 pinch Ground Cinnamon
1 gr Cloves
1 gr Black Pepper To Taste

Raita

35 gr Quark
1 gr Garlis
7 gr Red Onion
3 gr Carrot
3 gr Cucumber
1 pinch Cumin Powder
1 pinch Salt
1 drop Stevia

Garnish

3 gr Fresh Coriander
3 slices Red Chilli

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights in grams:

Brown Rice	120
Curried Beef	60
Rogan Squash Sauce	120
Raita	40
Parsley, Fresh	2
Red CHilli	1

Instructions

Cook the brown basmati rice according to package instructions and set aside.
In a bowl, combine the beef, curry powder, and a pinch of salt. Mix well.
Heat a large skillet over medium-high heat. Add the beef and cook until browned on all sides, about 5-7 minutes. Remove the beef from the skillet and set aside.
In the same skillet, add the diced onion and garlic. Cook until the onion is soft and translucent, about 5-7 minutes.
Add the onion powder, garlic powder, vegetable stock cube, salt, and pepper to the skillet. Stir well to combine.
Add enough water to the skillet to cover the butternut squash. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes or until the squash is tender.
While the squash is cooking, make the raita. In a small bowl, combine the quark cheese, minced garlic, diced red onion, grated carrots, diced cucumber, cumin seeds, salt, stevia sweetener, fresh coriander leaves, and diced red chili pepper. Mix well and set aside.
Once the squash is cooked, remove the bay leaf and transfer the mixture to a blender. Blend until smooth.
Return the squash sauce to the skillet and add the cooked beef. Simmer for an additional 5-10 minutes or until the beef is heated through.
Serve the beef rogan squash over the cooked brown basmati rice, with a dollop of raita on top. Enjoy!