Follow our fantastic recipes @alowcarblowsugarlifestyle #ketohh
All of our sweeteners will work in this but we recommend a smidgen of Naturally Sweet Monk Fruit Extract.
Delicious and so quick and easy to make this low carb, sugar free, gluten free dish is a dish the whole family will love.
Lot of little tweaks make it a really versatile recipe, such as increasing protein by adding tofu or paneer, or use the veggies you have on hand for a 'clean out your fridge' dish.
Ingredients (Serves 8)
- 1 large onion finely diced
- 100 grams butter
- 1 ½ cups Kent/Japanese/kabocha pumpkin diced into 1.5 cm/1/2 " cubes or sweet potato if it fits with your macros
- 2 cups green beans sliced
- 2 cups cauliflower florets ½ large cauliflower
- 2 cups broccoli florets or 1 bunch of broccoli
- 800 gram tin of diced tomato sugar free
- 400 grams coconut cream sugar free
- 3 teaspoons minced garlic
- 2 teaspoons garam masala
- 1 teaspoon ground coriander powder
- 1 teaspoon minced red chilli - or to taste
- 1 teaspoon minced ginger
- 1½ teaspoons cumin powder
- 1 teaspoon ground turmeric
- 1 teaspoon cinnamon powder
- ½ teaspoon cardamom powder
- ½ teaspoon black pepper
- Salt to taste
- 1 teaspoon monkfruit blend or a pinch of monkfruit extract- I love this one
- Chopped fresh coriander for garnish
Heat a heavy based pan and add a pat of the butter and the diced onions. Saute the onion till transparent. Add the tinned tomato and the remaining butter. Continue to cook on medium to high, until the tomato starts to break down and the sauce reduces slightly.
Add all of the remaining spices and simmer for another couple of minutes. Add the coconut cream/heavy cream and sweetener and turn the temperature down.
Add the vegetables and simmer in the sauce until tender and cooked through, usually for about 30-35 minutes.
Sprinkle with fresh chopped coriander to serve.
Serve with Cauliflower Rice
Recipe suitable for freezing.
Varying ingredients will change the carb values- if you switch out ingredients, use low carb vegetable alternatives to keep it in low carbs.
Kent pumpkin is also known as kobocha and Japanese pumpkin and is the lowest carb pumpkin available. Don't use it if it doesn't fit with your macros.
If you aren't concerned about carbs you can add peas and carrot, as well as potato to this dish. Chick peas would also go well in this dish if they fit in with your way of eating. Low carb additions include zucchini/courgette, eggplant, peppers/capsicum and radishes.
To increase the protein of this dish you could also add firm tofu or paneer towards the end of cooking.
Chicken can also be added for additional protein.
Note that we calculate our own nutritional values so they may not be precise. Calculate your own if desired. Carb values exclude sugar alcohols such as Erythritol, as they generally have no impact on blood sugar levels. 50% of the carbs from Xylitol is added to nutritional values. This is consistent with industry practice.