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Everyone needs a good vegetable curry recipe in their life. This is my keto vegan version and it’s a winner guys. It’s full of nourishing goodness and perfectly spiced to give a little kick without being too hot. You can of course addw more chilli if you’re hardcore! It’s low in carbs and high in nutrients, especially electrolytes, thanks to a combination of 6 vegetables, plus lots of healthy fats.
You know a curry is good right when you just look at the deep colour of the sauce and want to drink it?! This is one of those. Pair with cauliflower rice for the ultimate keto vegetarian meal the whole family will enjoy.
This veggie curry also freezes well so if you make up a batch, pop the leftovers in the freezer and take out when you need a healthy dinner on the fly! Just like most vegetarian and vegan meals, it’s not as low in carbs as most keto-friendly recipes but it’s still great for those who follow a low carb diet. I hope you enjoy it.
Hands-on Overall
Nutritional values (per serving)
Net carbs10.7 grams
Protein6.1 grams
Fat26.4 grams
Calories310 kcal
Calories from carbs 14%, protein 8%, fat 78%
Total carbs17.5 gramsFiber6.8 gramsSugars8.1 gramsSaturated fat15.4 gramsSodium368 mg(16% RDA)Magnesium82 mg(21% RDA)Potassium1,035 mg(52% EMR)
Ingredients (makes 6 servings)
- 2 tbsp virgin coconut oil or ghee (30 ml)
- 2 cups vegetable stock (480 ml)
- 1/2 small yellow onion, chopped (35 g/ 1.2 oz)
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground turmeric
- 1 tsp paprika
- 1 small chile pepper, finely diced
- 1 cup coconut milk (240 ml/ 8 fl oz)
- 1 1/4 cup chopped tinned tomatoes (300 g/ 14 oz)
- 1 medium red pepper, cubed (120 g/ 4.2 oz)
- 1 medium zucchini, cubed (200 g/ 7.1 oz)
- large bunch of chopped dark-leaf kale, stems removed (100 g/ 3.5 oz)
- 1 eggplant, cubed (300 g/ 10.6 oz)
- 3 tbsp extra virgin olive oil (45 ml)
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 6 cups cauliflower rice, to serve (720 g/ 1.6 lb)
- 4 tbsp sour cream or coconut cream, to serve (60 ml)
Instructions
- Place the stock in a pan and simmer on a medium-low heat for 15 minutes to reduce the volume by half.
- Preheat the oven to 190 °C/ 375 °F (fan assisted). Chop the eggplants (aubergines) into 2.5 cm (1-inch) chunks. Place on a baking tray, drizzle with 1 tbsp of olive oil and a pinch of salt and roast for 20 minutes until soft and golden.
- Meanwhile, place the coconut oil or ghee in a clean saucepan. Fry the onion on a medium / low heat for 3 minutes until translucent. Add the garlic and fry for 1 further minute. Add the pepper and zucchini and cook for 3 more minutes.
- Add the spices and stir. Add the reduced stock, tomatoes and chopped chilli. Season with salt and pepper. Simmer on a low / medium heat for 10 minutes.
- Add the coconut milk and simmer for a further 10 minutes. Stir through the kale and cook for 2-3 minutes until it wilts. Take off the heat and stir in the remaining olive oil and eggplant.
- Serve with Cauliflower Rice (1 cup, 120 g/ 4.2 oz per serving) and optionally top with full-fat sour cream or coconut cream.
- Best when served fresh but can be stored in the fridge for 5 days or frozen for 2 months.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Coconut oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
| Vegetable stock |
| 0.5 g | 0.4 g | 3.6 g | 36 kcal |
| Onion, brown (yellow), raw |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Cumin, ground |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0.1 g | 1 kcal |
| Turmeric, spices (dried, ground) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Peppers, chile (chili), fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.1 g | 0.8 g | 8 g | 74 kcal |
| Tomatoes, canned (unsweetened) |
| 0.8 g | 0.4 g | 0.1 g | 8 kcal |
| Peppers, red bell, fresh |
| 0.8 g | 0.2 g | 0.1 g | 6 kcal |
| Zucchini (summer squash, courgette) |
| 0.7 g | 0.4 g | 0.1 g | 6 kcal |
| Kale, dark leaf, Italian black kale (cavolo nero) |
| 0.2 g | 0.6 g | 0.3 g | 6 kcal |
| Eggplant (aubergine), fresh |
| 1.4 g | 0.5 g | 0.1 g | 13 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Cream, sour |
| 0.6 g | 0.3 g | 2.3 g | 24 kcal |
| Total per serving |
| 10.7 g | 6.1 g | 26.4 g | 310 kcal |
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