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The Tastiest Low-Carb Vegetable Curry

Jo HardingUpdated 11 April 2021★★★★☆4.3 (148 ratings)

Ready in 45m
10.7 g net carbs
310 kcal
Serves 6

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The Tastiest Low-Carb Vegetable Curry (keto, paleo, vegetarian, vegan)

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.

Step-by-step

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.

The Tastiest Low-Carb Vegetable Curry

Recipe

The Tastiest Low-Carb Vegetable Curry

★★★★☆4.3 (148 ratings)

A great low carb vegetarian meal to add into your keto diet plan. It's bursting with flavour and ...

Hands on: 25m
Overall: 45m
Servings: 6

10.7 g
Net carbs: 6.1 g
Protein: 26.4 g
Fat: 310
kcal

Ingredients makes 6 servings

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.

Nutrition per serving

Carbs 14%Protein 8%Fat 78% of calories

Net carbs: 10.7 g
Total carbs: 17.5 g
Fiber: 6.8 g
Sugars: 8.1 g
Protein: 6.1 g
Fat: 26.4 g
Saturated fat: 15.4 g
Calories: 310 kcal
Sodium: 368 mg · 16% RDA
Magnesium: 82 mg · 20.5% RDA
Potassium: 1,035 mg · 51.7% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Coconut oil, extra virgin	0 g	0 g	4.5 g	40
Vegetable stock	0.5 g	0.4 g	3.6 g	36
Onion, brown (yellow), raw	0.4 g	0.1 g	0 g	2
Garlic, fresh	0.3 g	0.1 g	0 g	1
Cumin, ground	0.1 g	0.1 g	0.1 g	1
Coriander seed, ground	0 g	0 g	0.1 g	1
Turmeric, spices (dried, ground)	0.1 g	0 g	0 g	1
Paprika, spices	0.1 g	0.1 g	0 g	1
Peppers, chile (chili), fresh	0.1 g	0 g	0 g	0
Coconut milk (full-fat, unsweetened)	1.1 g	0.8 g	8 g	74
Tomatoes, canned (unsweetened)	0.8 g	0.4 g	0.1 g	8
Peppers, red bell, fresh	0.8 g	0.2 g	0.1 g	6
Zucchini (summer squash, courgette)	0.7 g	0.4 g	0.1 g	6
Kale, dark leaf, Italian black kale (cavolo nero)	0.2 g	0.6 g	0.3 g	6
Eggplant (aubergine), fresh	1.4 g	0.5 g	0.1 g	13
Olive oil, extra virgin	0 g	0 g	6.8 g	60
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Cauliflower rice, homemade (cauli-rice, KetoDiet app)	3.6 g	2.3 g	0.3 g	30
Cream, sour	0.6 g	0.3 g	2.3 g	24
Total	10.7 g	6.1 g	26.4 g	310

Gluten free
Dairy free
Egg free
Nut free
Pork free
Avocado free
Fish free
Shellfish free
Beef free
Pescatarian
Vegetarian
Vegan

Comments & ratings (10)

4.3148 ratings

5 ★95
4 ★29
3 ★11
2 ★4
1 ★9

Ashley Williamson31 January 2022
Hey! I’m excited to make this! Just wondering what is the serving size per person for the curry? I see that you provided 1 cup for the cauliflower rice but wasn’t able to locate it for the curry! Thanks in advance.
1. Martina @ KetoDietAuthor23 March 2022
  Hi Ashley, to be honest I'm not sure in grams/ounces. I didn't use to list exact servings in grams/ounces in recipes (it is not common but I understand how helpful this is for keto). I'd say your best bet would be to weigh the total amount and then divide by the number of servings. I'd say about 1.5 cups/serving. In general it's hard to determine that with soups and stews as every batch has slightly different yield due to different evaporation. I don't think it will matter too much if you get it wrong in this case.
Heather24 April 2021
As a vegan, I had been looking for a good, keto-friendly recipe to enjoy with my carnivore husband - and this was absolutely PHENOMENAL!!! We swapped out the kale for baby spinach, and added some fresh, basil leaves on top, along with a dollop of coconut cream. We both thought we had died and gone to Heaven! Soooooo good!!! This will be on the regular rotation of recipes now...and with any hope, we will even be able to convince our littles to devour it, right along with us.
1. Martina @ KetoDietAuthor10 May 2021
  Thank you so much Heather, I'm glad you enjoyed! ❤️
Helen Lydon11 October 2019
Thank you for such a tasty recipe - I´ve been making curry for years & believe that this is the one that has that perfect balance of aromatic flavours. I´ve followed your recipe to the letter & also tweaked it very slightly on a few occasions; one of my favourites being roasting the aubergines in different fats - I used grass-fed beef bone dripping the last time which added a savoury depth to the aubergines
1. Martina @ KetoDietAuthor14 October 2019
  Thank you so much Helen, I'm glad you enjoyed! ❤️
Sasja12 August 2018
Hi Jo, the curry is fantastic thank you for this. Kale leaves are very hard to come by in the Netherland in summer, so I used frozen kale. Tasted great but it doesn’t look as great. Can you recomment a substitute for kale.
Thank you.
1. Martina @ KetoDietAuthor12 August 2018
  Hi Sasja, I've had great results with chard leaves, collards, spinach and even green cabbage. Keep in mind that each option requires slightly different cooking time - cabbage will require about 8 minutes but spinach will be ready in just 30 seconds. I hope this helps! 😊
Dan Dufore6 August 2018
Add the eggplant to the dish after roasting?
1. Martina @ KetoDietAuthor6 August 2018
  Correct - it should be added in step 5 😊