Indian · dinner
Coorg Pandi Curry (Kodava Pork Curry)
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (5.3 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Pork shoulder cooked in its own fat with a dark-roasted coriander masala, with no added oil, sugar or flour: about 45 g protein and 5 g net carbs a serve, and rich in zinc and selenium.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- For the masala, dry-roast the coriander seeds until very dark, then add the cumin, peppercorns, cinnamon, cardamom, cloves, fenugreek and rice and toast until the rice is golden. Cool and grind to a fine powder. 0:41
- Toss the pork with the salt, turmeric and chilli powder and set aside. 1:30
- Blend the fresh coriander, ginger, garlic, half the onion and the green chillies with a little water to a smooth green paste. 1:46
- Put the pork, the other half onion (sliced) and ¼ cup water in a heavy pot over low heat, cover and cook 10 minutes until the water has gone and the pork is frying in its own fat. 2:14
- Add the curry leaves and stir until fragrant, then the green paste and the rinsing water. Cover and cook 10–20 minutes, stirring every 5 minutes, until the pork is nearly tender. 2:37
- Stir in 2 tbsp of the masala (save the rest) and the vinegar, and cook until the pork is tender and the curry darkens and thickens. Garnish with coriander. 3:06
Tip. Eaten with akki roti or rice. Pork belly or leg also work. If you can't find kachampuli the cook suggests dark malt vinegar (not gluten-free). The leftover masala keeps in a jar.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 32%
- Fat 64%
Fits keto: 5.3 g net carbs a serve, with 64% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High117%
64 µg a serve, mostly from pork shoulder (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High66%
7.2 mg a serve, mostly from pork shoulder (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High62%
1.5 µg a serve, mostly from pork shoulder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High40%
0.7 mg a serve, mostly from pork shoulder (79%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High22%
26 µg a serve, mostly from fresh coriander (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron High20%
3.5 mg a serve, mostly from pork shoulder (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source17%
790 mg a serve, mostly from pork shoulder (78%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source14%
13 mg a serve, mostly from green chillies (46%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D Source14%
2.8 µg a serve, mostly from pork shoulder (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Magnesium Source12%
51 mg a serve, mostly from pork shoulder (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 5
Omega-39%
0.2 g a serve, mostly from pork shoulder (87%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium7%
87 mg a serve, mostly from pork shoulder (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E6%
1 mg a serve, mostly from pork shoulder (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A5%
44 µg a serve, mostly from fresh coriander (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate5%
22 µg a serve, mostly from pork shoulder (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.