Rogan Josh from Revival Bootcamp – 5:2 Diet Curry Recipe

Rogan Josh Low Cal Curry – Bootcamp Favourite Recipe 5:2 Diet Fast Days:

Beef Rogan Josh

One of the biggest surprises for me on the Revival bootcamp was just how good the food tasted.  Of course that could have been all the fresh air and exercise, but it might also have had something to do with eating freshly prepared meals made from great ingredients.   I spent some time talking with chef and dietician Diana Green who was cooking for us throughout our stay and also helping us to understand a little more about nutrition and weight loss and persuaded her to share a few recipes with me.  While we were not following a 5:2 diet during the boot-camp, our daily calorie intake was limited to around 1300 calories.  That was combined with the high level of physical activity (around 10 hours a day).  So, whatever Diana prepared had to be nutritious and sustaining enough that we all felt capable of taking part in the boot camp (remember, we were just a stone’s throw from the bars and cafes of Sitges town centre).

Diana at Revival Bootcamp

In fact, Diana prepared three meals and two snacks a day.  Each meal was tailored in some way to the activity that was planned.  Everything was gluten free and lactose free.  And of course there was no caffeine or alcohol.  The intention – a detox combined with fitness training that might kick start a healthier lifestyle.  While the portion size was generally relatively small, I personally didn’t ever feel hungry.  And that, I believe was at least partly due to the careful balance of protein rich, low fat dishes we ate.

This Rogan Josh was my personal favourite from the camp.  It was unexpectedly delicious and although it’s a little fiddly in that it involves blending your own spices, the results are amazingly good and worth the extra effort. Best of all, Diana has shared the recipe so you can try for yourself at home.

Low Calorie Rogan Josh with Cucumber Raita

Serves 4
Prep time 30 minutes
Cook time 2 hours
Total time 2 hours, 30 minutes
Dietary Gluten Free
Meal type Main Dish
Misc Freezable, Pre-preparable, Serve Hot
Region Indian
By author Diana Green


Rogan Josh

  • 400g Red meat (beef or lamb)
  • 100g Chickpeas (weight when soaked - or use tinned)
  • 25g Raisins
  • 2 Medium Onions
  • 6 cloves Garlic
  • 1 piece Root ginger (about 2cm cube)
  • 1 teaspoon Fennel seeds
  • 1 teaspoon Cumin seeds
  • 1 teaspoon Coriander seeds
  • 1 teaspoon Cinnamon
  • 1 tablespoon Ground paprika
  • 1 Chilli (or one tsp cayenne pepper)
  • 2 teaspoons Garam masala
  • 2 tablespoons Tomato puree

Cucumber Raita

  • 400g Soya yoghurt
  • 1/2 Cucumber
  • 1 tablespoon Fresh mint
  • 1/2 teaspoon Ground cumin
  • 1/4 teaspoon Salt


Rogan Josh
Step 1 Soak the chickpeas overnight and simmer until tender (or use tinned)
Step 2 Toast the fennel, cumin and coriander seeds in a dry frying pan, then grind
Step 3 Blend the ginger and garlic with 500ml of water in a liquidiser
Step 4 Slice the onion
Step 5 Chop the meat into chunks and brown in a pan with the onion and a little water (no oil)
Step 6 Add the blended garlic and ginger
Step 7 Add all the spices and tomato puree
Step 8 Add raisins and cooked chickpeas
Step 9 Simmer gently until the meat is tender, adding more water if necessary
Step 10 Season with salt if necessary
Cucumber Raita
Step 11 Chop the cucumber finely
Step 12 Chop the mint
Step 13 Mix all ingredients together and serve with rogan josh

With 350 calories per portion, this low calorie curry recipe would be perfect for a 5:2 diet fast day.  And one of the best things about a delicious curry like this is that if you are catering for a non-dieting partner or family, you can easily add rice, naan bread or a dahl to provide more food!  This curry recipe is  high protein and relatively low fat (30.2g protein, 13.4g fat and 27.1 carb), so perfect for all sorts of diets.  At Bootcamp some diners didn’t eat red meat so this recipe was also served using chicken.

So, if like me, you are already planning how to recover from the excesses of Christmas, this low calorie Rogan Josh curry recipe is a great way to start, whether you are following the 5:2 diet, Paleo or any other kind of low calorie diet.  If you are struggling to put together nutritious low calorie meal plans Diana provides an online nutritional consultancy service through MyMealPlan.

For more about Revival Bootcamp in the UK and Spain, please check the Revival Bootcamp website.

Since this recipe is FULL of spices I’m sending it to Karen for the Cooking with Herbs Challenge, which this month includes spices(!)

Cooking with herbs

And also to Vanesther at Bangers and Mash, because it has Cinnamon in it too




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  1. says

    Looks yummy but doubt that would be for me. I am a sucker for a ‘traditional’ curry. I know I need boot camp but wouldn’t last a day!

  2. says

    This looks incredible. Definitely bookmarking to be tried out in January as (along with half the population) I’ll be watching my calories in the new year! But this looks like a great dish to have in my repertoire as it really doesn’t look low cal at all. Thanks so much for sharing in December’s Spice Trail too.

  3. says

    I DO love spicy food for a fast day Fiona, and this recipe looks amazing too! I have a couple of low-calorie curries up my sleeve for 2014, but this recipe I would like to try too! Karen

  4. Helen Aiken says

    Really should do something more than just thinking about losing weight, but love food. This recipe sounds great though as curries are one of the foods I do love. Think maybe because of the amount of flavour in them. Going to bookmark this recipe to test out on a fast day. Thanks.

  5. karen hussain says

    I am dieting and am struggling not having a curry because it always has so much oil.I am giving this a go today because if it tastes as good as it sounds my craving will be sorted! Will report back with outcome.