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My whole life, I have told people that curry repulses me “Just the smell of it makes me ill!” I would declare. Until one day I ate a dish at a book launch that rocked my world. It was delicately scented and flavoured and yet had a complex balance of flavours that I couldn’t quite work out.
Yep. It was a curry. A REAL curry.
What I discovered was that I don’t hate curry… I really hate curry powder. Now, my digestive issues mean that I cannot eat spicy food so this is a very mild, fragrant curry. If you prefer your curry to have a bit more punch, by all means add some extra chili. I love to eat this low-carb Indian curry with a big dollop of Greek yoghurt or sour cream and a handful of coriander.
This keto curry is a great one-pot dinner option for busy weeknights. There is no flour and no starches used in this recipe so the sauce is not as thick as traditional curry recipes. To make it creamier, simply add a tablespoon of coconut flour or coconut butter (aka coconut manna, not to confuse with coconut oil or coconut cream).
This recipe uses pumpkin but if you want to reduce the carb count. Swap it for zucchini. This way you can significantly reduce the net carbs to just 6.9 grams per serving. Optionally, you can serve this low-carb curry with some shirataki rice or cauli-rice (here's how to make cauli-rice).
Enjoy!
Hands-on Overall
Nutritional values (per serving)
Net carbs9.4 grams
Protein33.4 grams
Fat57.8 grams
Calories680 kcal
Calories from carbs 5%, protein 19%, fat 76%
Total carbs12.1 gramsFiber2.6 gramsSugars2.8 gramsSaturated fat31.7 gramsSodium512 mg(22% RDA)Magnesium60 mg(15% RDA)Potassium791 mg(40% EMR)
Ingredients (makes 6 servings)
Curry paste:
- 2 cloves garlic, minced
- 2 tbsp tomato paste (30 g/ 1.1 oz)
- 1 small shallot, peeled (15 g/ 0.5 oz)
- 2 tbsp minced ginger or 1/2 tsp ground ginger
- 1/2 cup fresh coriander (cilantro)
- 2 tsp extra virgin olive oil
- 2 tsp ground cumin
- 2 tsp garam masala
- 1 tsp sea salt
- 1/2 tsp chili powder, or to taste
Stew:
- 2 tbsp ghee or duck fat (30 g/ 1.1 oz)
- 2 small shallots, diced (30 g/ 1.1 oz)
- 1 kg chicken thighs, diced (2.2 lb)
- 1 can coconut cream (400 ml/ 13.5 fl oz)
- 3 1/2 cups cups pumpkin, peeled and cut into small pieces (400 g/ 14.1 oz)
- Optional: serve with sour cream or full-fat yogurt, and more cilantro
Instructions
- Prepare all the ingredients — start with the curry paste.
- Place all of the curry paste ingredients in a small food processor or mortar and pestle and mix until a paste forms.
- Cut the chicken into bite-sized pieces and finely chop the shallots.
- Heat the ghee in a large ditch-oven or saucepan and sauté the shallots for a couple of minutes. Add the curry paste and lower the heat to medium. Cook the curry for a few minutes until it’s toasted and fragrant, being very careful not to burn it.
- Add the chicken pieces and mix well until they are all coated in the curry paste. Cook for 5-10 minutes until chicken is starting to colour.
- Add the pumpkin and the coconut cream and combine well. Cook on medium heat for approx. 30 minutes until the chicken is cooked, and the pumpkin has softened enough to thicken the sauce.
- Give the pumpkin pieces a squash with the back of a spoon against the side of the pot and stir back through the sauce.
- Serve with coconut yoghurt, Greek yoghurt or sour cream dolloped on top, and a scatter of coriander. You can serve this over cauliflower rice, but it’s very filling by itself and is delicious just in a bowl with toppings.
- Store, in an airtight container, in the refrigerator for up to five days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Tomato purée (paste, unsweetened) |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Shallot, fresh |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Ginger root, fresh |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 1.5 g | 13 kcal |
| Cumin, ground |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Garam masala, spice mix |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 1 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
| Shallot, fresh |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Chicken thighs, boneless, skin-on, raw |
| 0 g | 29.7 g | 27.5 g | 365 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 3 g | 2.5 g | 23.5 g | 223 kcal |
| Pumpkin, fresh |
| 4 g | 0.7 g | 0.1 g | 17 kcal |
| Total per serving |
| 9.4 g | 33.4 g | 57.8 g | 680 kcal |
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