Healthy Lamb Rogan Josh





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An incredibly easy and flavour-packed Slow Cooker Lamb Rogan Josh recipe made with only 2 tbsp of oil for a healthy low-calorie Indian Lamb Curry version.

Fiery red curry made with aromatic spices and melt in the mouth pieces of lamb, this classic Kashmiri rogan josh recipe is appealing to every senses.

This lamb curry recipe made in the slow cooker needs only 3 cooking steps.

  1. Preparing the ingredients ( 10 mins)
  2. Sealing the juices ( 5 mins)
  3. Putting everything together (3 mins)

And what you have after a 4 hours slow cooked lamb curry is the best Lamb Rogan Josh you ever made.

Ingredients Needed to Make Rogan Josh

There are 2 ways to make this Rogan Josh recipe .

You can either choose to make the spice blend at home from scratch or buy a ready-made rogan josh spice blend like the one below:

You can find the recipe to make Rogan Josh Spice blend here.

Apart from the spice blend you will need the following Ingredients:

Fresh Ingredients 

1 kg lamb

2 onions

3 tsp of garlic paste

2 tsp of ginger paste

3 tbsp of plain yoghurt

Pantry Ingredients 

1 cup tomato passata/tomato sauce/ puree)

2 tbsp of sunflower oil or olive oil

salt to taste

Spices Used 

3 tbsp of rogan josh spice blend

Substitutes or Optional Ingredients  

Substitute lamb with  beef or chicken

Dry fenugreek leaves – 2 tsp

Add red additional chili powder if like your heat

Substitute yoghurt with lactose-free yoghurt

How to Make Lamb Rogan Josh Step By Step Guide With Images

Here is a step by step guide with pictures to make Lamb Rogan Josh in a slow cooker.

To prepare the dish, you will first need to make the Rogan Josh spice blend if not using a preblended spice mix.

Although an optional step, sealing the lamb pieces in a pan makes it taste better.


Dry roast the whole spices on medium heat and grind into powder and set aside

Dry spices for making Rogan Josh Spice mix



Saute 3 tbsp of sliced onions until golden brown and set aside for later use.

Saute the remaining onions and ginger garlic paste in a hot pan for 5 mins.

Saute Onions in a pan


Add the lamb pieces to the sauteed onions and seal the juices for another 5 minutes on high heat.

Add lamb to the onions


Transfer the lamb into the slow cooker. Add 3 tbsp of yoghurt, 1 cup tomato puree, 2 tbsp Rogan Josh spice blend and slow cook on low for 7-8 hours or on high for 4-5 hours. Add fried Onions half way though cooking.

Lamb Rogan Josh in Slow Cooker


Serve lamb rogan josh hot with rice or any Indian flat bread.

Indian Easy Lamb Rogan Josh Recipe

Below is the detailed recipe card with all the ingredients and instructions.

Cooking Tips to Help Make Lamb Rogan Josh

  1. Although a freshly grounded spice in best for an authentic Lamb Rogan Josh taste, you can also replace the spice mix with a shop-bought spice mix or use a tsp of Garam Masala powder, 2 teaspoons of Kashmiri chilli powder and 1 teaspoon of coriander powder in place of the spice mix.

  2. Cooking lamb in a slow cooker or a pressure cooker does not require a lot of water. Make sure you do not add too much liquid. Remember yoghurt and lamb has its own juices that will also release water and make the gravy for the lamb curry.

  3. If you feel that the gravy is too thick, add a little warm water.

  4. Always reserve a teaspoon of the spice blend and add it in the last 5-10 minutes of cooking in the slow cooker for a flavour surge.

  5. I recommend sealing the lamb with ginger garlic paste, and onions in a hot pan before adding it to the slow cooker. This adds a lot of flavour to the dish.

What Makes This A healthy and Easy Lamb Rogan Josh Recipe

There are benefits of making this lamb dish in the slow cooker.

Less oil – A traditional rogan josh recipe uses a decent amount of oil to make the dish. To make this dish you only need 2 tbsp of oil compared to 1/4 cup of oil or ghee for a serving of 4 people.

Low calories – Less oil, no frying and lean lamb makes this a low calorie lamb dish.

Tender Lamb – Cooking the lamb in a slow cooker or slow cooking it on a low flame for a long time makes the lamb tender with a melt in the mouth texture.

Easy Lamb Curry – Because of the only 3 short cooking steps and the unattended slow cooking process, this dish only takes about 20 minutes to actually put it all together.

How to Make Rogan Josh without a Slow Cooker?

If you do not have a slow cooker, use a heavy bottomed pot  and cook the lamb on low heat for an hour and a half.

How To Make A Child-friendly Indian Lamb Curry

It is easy to make a kid-friendly version Lamb Rogan Josh for the whole family to enjoy which is not too spicy and hot.

To make it less spicy, all you need to do is add a tablespoon or two more of yoghurt to the sauce gravy and reduce the number of whole chilies when making the spice blend.

Follow the cooking instruction for the Lamb Rogan Josh as written.

Once the lamb is cooked, remove some of the lamb and gravy from the slow cooker.

Add more of the spice blend and/or chili powder to the remaining part of the dish in the cooker and continue to cook for another 1/2 hour for a spicier hot version.

Slow cooker Lamb Rogan Josh recipe

What is Rogan Josh

It is believed that Rogan Josh originated in Persia and was introduced by the Mughals to the Kashmiri Cuisine also known as Wazwan.

Wazwan is a multi-dish course prepared and offered during big Kashmiri occasions.

A traditional rogan josh is made with goat’s meat as lamb is not a preferred meat in India.

‘Rogan’ means red while ‘Josh’ means passion or heat. Hence the fiery red oil layered succulent pieces of meat that is the customary Rogan Josh gravy!

The redness of the dish comes from making a paste of Kashmiri Red Chillies.

Click image to buy Kashmir chilli online 

Kashmiri Red Chilli which has a vibrant red colour with less of the heat quotient.

Traditional Kashmiri dish is slow-cooked with freshly ground spices in a good helping of clarified butter or ghee!

Recipe Card For Lamb Rogan Josh

Share your Rogan Josh Recipe

There are many variations to a Rogan Josh recipe. Do you have one? If yes then do comment below with your version.




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Lamb - 500 gms
Onions - 1, sliced
Garlic garlic paste - 2 tsp
Tomato puree - 1/2 cup
Yogurt - 1/4 cup
Oil - 2 tbsp
Salt to taste
Sugar to taste
Rogan Josh Spice Blend
Dry fenugreek Leaves - 1 tbsp (optional)
*Ingredients Needed


Heat oil in a pan.Add 2 tbsp of onions and fry until golden brown.Set aside for later use.
Seal the Lamb
In the same pan, add the remaining onions and fry until translucent.
Add ginger garlic paste to the oil and saute for about 2 minutes.
Next add the lamb pieces and seal the juices for about 3 minutes.
Transfer the sauteed lamb pieces to the slow cooker.
Add tomato puree, yoghurt, salt, sugar and 2 tbsp of the rogan josh spice mix.
Cover and cook on high for 4-5 hours or low for 7-8 hours.
10 minutes before removing the lamb from the slow cooker add 1 tsp of rogan josh spice blend .
Sprinkle crushed fenugreek leaves over the lamb curry and serve hot with either rice or any Indian bread.