Lamb or mutton, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy
Common food
This is a hearty, savory dish of tender lamb or mutton served with fluffy rice and a medley of vegetables like carrots and broccoli, all brought together by a rich, flavorful gravy. The texture is a comforting mix of soft grains, succulent meat, and tender-crisp vegetables, with a savory, umami-rich taste from the meat juices and seasonings. At just 133 kcal per 100g, it offers a balanced meal with a good protein-to-carb ratio, making it a satisfying yet light option.
Calorie split: 15% protein · 47% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked appeal and the deep, savory flavors from the lamb and gravy. It's versatile, adaptable to various cuisines, and often evokes cultural traditions and family meals.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium if the gravy is heavily salted, which may concern those watching blood pressure. To counteract this, use low-sodium broth or herbs like rosemary and thyme for flavor, and pair with extra vegetables to dilute sodium intake. Also, lamb can be fatty, so choosing lean cuts and trimming excess fat helps manage calorie and fat content.
Key benefits
- High-quality protein from lamb supports muscle maintenance and satiety.
- Rich in iron and B vitamins, especially B12, from the red meat.
- Provides complex carbohydrates from rice for sustained energy.
- Vegetables like carrots and dark greens add vitamins A, C, and fiber.
- Low in sugar (0.6g per 100g), making it suitable for low-sugar diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lamb has been a staple in human diets for over 10,000 years, with evidence of domestication dating back to the Neolithic era in the Fertile Crescent.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 133 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 15.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.60 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 99.0 mg |
| Sodium, Na | 315 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 7.1 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 35.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 16.7 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 81.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 788 ug |
| Carotene, alpha | 334 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 159 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 0.95 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
FAQ
Is this dish suitable for a low-carb diet?
It can be adapted by reducing the rice portion and increasing vegetables, but the standard version with rice is moderate in carbs at 15.2g per 100g.
How can I make it healthier?
Use lean cuts of lamb, reduce gravy salt, add more vegetables, and opt for brown rice to increase fiber and nutrients.
What are common allergens in this dish?
Lamb is not a common allergen, but gravy may contain gluten or dairy. Check ingredients for wheat flour or cream if sensitive.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.33 kcal/g · 15% calories from protein · 0.8 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.