Keto Eggplant Coconut Curry Recipe
This keto eggplant coconut curry recipe is a nice vegetarian option for your next meatless Monday. It tastes complicated (in a good way!), but only takes a little over a half hour to make.
What’s in a Curry?
There’s quite a bit of variety in terms of what constitutes a curry, and it often depends on who you ask.
Most feature a complex orchestra of spices such as ginger, turmeric, cumin, and chili powder. (Turmeric alone has so many health benefits we made it into a supplement.)
Sometimes the curry may be “dry,” without a sauce, or other times “curry” refers to the sauce itself.
The sauce is typically a base of yogurt, coconut cream, tomato puree, or broth. This recipe won’t produce a ton of sauce as some curries do, but it’s not dry either.
Curries can contain meat or seafood, or be completely vegetarian like this recipe.
Pick the Right Eggplant
Since there’s no meat in this dish, its success hinges on your ability to pick the perfect eggplant. No pressure.
OK, so maybe it doesn’t have to be the perfect plant, but certainly, if you select a specimen that’s past its prime you’re not going to love the results.
Look for an eggplant that’s slightly firm. It shouldn’t have as much given as a tomato, so if it’s very soft it’s past its prime. Move on.
Stay away from wrinkles – they are another sign that the vegetable has passed its peak. The skin should be smooth and shiny.
Don’t forget to check out the stem of the plant. It should be green, not brown. Check for signs of mold or spoiling; they may be visible here even though the bulk of the eggplant looks healthy.
Keep in mind that size will impact the taste. The largest eggplants tend to be bitter. Pick plants that are small or medium-sized for optimal taste.
After going through the trouble of sourcing the best eggplant of the bunch, you’ll want to preserve it until it’s ready for primetime. Keep it in the refrigerator for up to five days.
More Vegetarian Keto Recipes
When I started keto it seemed like the bulk of available recipes were pretty meaty. Not a good thing when you’re a vegetarian.
But don’t worry, just because you’re shifting to a ketogenic diet doesn’t mean you have to eat meat. There are plenty of delicious recipes out there to satisfy your hunger and your nutritional needs.
Check out some of my favorite vegetarian keto dishes for loads of low-carb options that you and your family will enjoy.
Delicious Keto vegetarian curry sure to fill you up.
- 6 Tablespoons (90 ml) of avocado oil, to cook with, divided
- 2 medium eggplants, cut into chunks
- 20 white button mushrooms (200 g), chopped
- 1/2 onion, peeled and chopped
- 2 cloves of garlic, peeled and minced
- 1 Tablespoon of fresh ginger, minced
- 1.5 cups (360 ml) of coconut cream (from the top of cans of refrigerated coconut milk – approx. 3 240ml cans)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- Pinch of chili powder
- Salt and freshly ground black pepper
- 1 Tablespoon cilantro, chopped (for garnish)
- Heat 4 Tablespoons avocado oil in a large pan and stir-fry the eggplants and mushrooms until golden and caramelized. Remove from the pan and set aside.
- Heat 2 Tablespoons avocado oil and cook the onions over moderate heat until softened. Add the garlic and ginger and cook until the onions partially caramelize. Stir in the cumin, coriander, turmeric, and chili powder. Mix well then return the eggplants and mushrooms to the pan.
- Pour in the coconut milk and increase the heat. Cook until the coconut milk reduces and thickens, stirring continuously. Season the dish with salt and freshly ground black pepper.
- Garnish with chopped cilantro and serve with cooked cauliflower rice.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 289
- Sugar: 6 g
- Fat: 26 g
- Carbohydrates: 13 g
- Fiber: 6 g
- Protein: 3 g