Indian · dinner

Coorg Pandi Curry (Kodava Pork Curry)

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

60 minServes 4583 kcal a serve
  • 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.

  1. 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
  2. Toss the pork with the salt, turmeric and chilli powder and set aside. 1:30
  3. Blend the fresh coriander, ginger, garlic, half the onion and the green chillies with a little water to a smooth green paste. 1:46
  4. 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
  5. 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
  6. 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

Energy583 kcal2,440 kJ
Protein45 g90% of a day
Fibre2.2 g8% of a day
Carbohydrate7.5 g5.3 g net · 1.5 g sugars3% of a day
Fat41 g15 g saturated52% of a day
Sodium720 mg31% of a day

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.

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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.