Rogan Josh
North India • non_veg
How to Make Vegetarian Rogan Josh (Traditional & Healthy Version)
Rogan Josh is a classic North Indian delicacy, renowned for its robust flavors and aromatic spices. Traditionally a Kashmiri specialty, Rogan Josh is celebrated for its deep red color and layered spices, making it a standout dish at festive occasions and family gatherings. The vegetarian adaptation captures the essence of the original while offering a lighter, health-conscious alternative suitable for daily meals or as a filling snack. This vegetarian Rogan Josh uses nutritious ingredients such as paneer, mushrooms, and seasonal vegetables in place of meat, retaining the authentic taste and regional flavors. The dish is simmered in a flavorful gravy, enriched with Kashmiri chili, fennel, and ginger, offering a mild heat and earthy undertone. It’s perfect as a snack or paired with roti, naan, or rice, and stands out for its rich color and comforting aroma. Rogan Josh is not just a dish but a reflection of North India’s culinary heritage, bringing together spices and techniques passed down through generations. Choosing Rogan Josh as a snack is a smart choice for health-focused eaters. It’s protein-packed, fiber-rich, and features a balanced macronutrient profile. The use of minimal oil, low-fat dairy, and fresh vegetables makes this Rogan Josh an ideal fit for calorie tracking and those aiming for a nutritious yet flavorful Indian meal.
Ingredients(for 1 bowl Rogan Josh + 1 small roti)
- 100g Paneer (low fat) (cubed)
- 1 cup Button mushrooms (sliced)
- 1/2 cup Carrots (diced)
- 1 small Onion (finely chopped)
- 1/2 cup Tomato puree (fresh)
- 1 tsp Ginger-garlic paste (freshly ground)
- 1 tsp Kashmiri red chili powder (for color, mild heat)
- 1/2 tsp Fennel powder (saunf) (authentic flavor)
- 1/2 tsp Garam masala (homemade preferred)
- 2 tbsp Low fat yogurt (dahi) (whisked)
- 1 tbsp Mustard oil (traditionally used, can substitute with olive oil)
- to taste Salt
- 1 tbsp Fresh coriander (chopped, for garnish) - optional
Instructions
- 1
Heat mustard oil in a kadhai or heavy-bottomed pan until it just starts to smoke. Reduce heat and add chopped onions. Sauté until golden brown.
5 minutes
Always smoke mustard oil to remove raw flavor; use olive oil for lower calories.
- 2
Add ginger-garlic paste and sauté until the raw aroma disappears.
2 minutes
Fresh ginger-garlic paste elevates flavor and aroma.
- 3
Stir in tomato puree and cook until oil separates. Add Kashmiri chili powder, fennel powder, and garam masala. Mix well.
3 minutes
Kashmiri chili gives vibrant color without excessive heat.
- 4
Add carrots, mushrooms, and paneer cubes. Sauté gently to coat with spices.
4 minutes
Do not overcook paneer to keep it soft.
Why This Dish is Healthy
This Rogan Josh is a smart choice for healthy Indian snacking, focusing on low-fat dairy, lean protein, and fresh vegetables. The absence of deep-frying and use of antioxidant-rich Kashmiri spices makes it suitable for weight management and blood sugar control. Incorporating whole foods and moderating spices ensures digestive comfort and nutrient retention, making it a wholesome snack for all ages.
Vegetarian Rogan Josh is rich in protein from paneer and mushrooms, and packed with vitamins and minerals from carrots and tomatoes. The use of low-fat yogurt and minimal oil makes it heart-healthy and suitable for calorie-conscious diets. Mushrooms provide B vitamins, while carrots add beta-carotene, supporting immunity and eye health. The dish is balanced in macros, offering good fiber, protein, and complex carbs for sustained energy.
Pro Tips
- 💡Tip 1: Use Kashmiri chili powder for color without excess heat.
- 💡Tip 2: Always add yogurt on low heat to prevent curdling.
- 💡Tip 3: Sauté spices briefly to release aroma before adding vegetables.
- 💡Tip 4: For vegan adaptation, substitute paneer with tofu and yogurt with cashew yogurt.
- 💡Tip 5: Let the dish rest for 10 minutes before serving for deeper flavor.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat gently to preserve texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 330.0 kcal |
| Protein | 10.5 g |
| Carbohydrates | 4.2 g |
| Total Fat | 12.8 g |
| Fiber | 1.3 g |
| Sugars | 1.2 g |
| Iron | 1.7 mg |
| Calcium | 28.0 mg |
| Sodium | 420.0 mg |
| Potassium | 320.0 mg |
| Cholesterol | 55.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 2.1 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.5 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 11.0 µg |
