Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"So for curry aficionados there is a real pleasure in discovering that you can make dishes yourself that you would otherwise be able to taste only by going to a restaurant that has a cook from that region who takes no shortcuts." -Camellia Panjabi

The refrigerator light goes on...

I love Indian food and this dish is so easy. Lamb shoulder is the perfect star of this curry. It is inexpensive and brings a terrific rich flavor to the dish. As with most curries, this is a one pot meal and the hardest clean up is the blender jar.

There is a wide variety to the degree of spice in vindaloo recipes. This version is pretty mild and you can spice it up by adding more cayenne pepper.

This is another great example of how Mediterranean diet translates to almost any cuisine – great quality oils, more veggies to reduce calorie density and less meat.



Lamb Vindaloo

Servings: 4 | Serving size = about 2 cups

Cooking time: 60 minutes

This recipe can easily be multiplied and makes great leftovers.

Lamb Vindaloo recipe from Dr. Gourmet


  • 1 large white onion (chopped)
  • 1 15-ounce can no salt added diced tomatoes
  • 1 Tbsp. white wine vinegar
  • 4 cloves garlic (chopped)
  • 2 tsp. fresh ginger (minced)
  • 2 tsp. garam masala
  • 1 tsp. turmeric
  • 1/2 tsp. ground cumin
  • 1/4 tsp. cinnamon
  • 1/8 tsp. cayenne pepper
  • 1/2 tsp. salt
  • fresh ground black pepper to taste
  • 1 Tbsp. olive oil
  • 1 lb. lamb shoulder (trimmed of fat and cut into 1 inch cubes)
  • 1 1/2 lbs. Yukon gold potatoes (1 inch cubes)
  • 1 cup water
  • 4 Tbsp. fresh cilantro

Place the onion, tomatoes, vinegar, garlic, ginger, garam masala, turmeric, cumin, cinnamon, cayenne, salt, and pepper in a blender or food processor.

Process until smooth.

Place the olive oil in a large skillet over medium high heat.

Add the lamb and cook until well browned on all sides.

Add the potatoes and cook for about two minutes, stirring frequently.

Add the sauce from the blender to the pan and stir.

Add the water.

Reduce the heat to low until the pot is simmering.

Cook, stirring occasionally, until the lamb and the potatoes are tender (about 40 minutes). Garnish with cilantro and serve.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

Amount Per Serving

Calories 460 Calories from Fat 207
% Daily Value
Total Fat 23g 30%
  Saturated Fat 9g 47%
  Monounsaturated Fat 10g
  Trans Fat 0g
Cholesterol 80mg 27%
Sodium 570mg 25%
Total Carbohydrates 39g 14%
    Dietary Fiber 6g 21%
    Sugars 8g
Protein 25g
Vitamin A 3% Vitamin C 31%
Calcium 4% Iron 14%
Vitamin K 20mcg Potassium 1400mg