Indian · dinner, lunch

Kerala Coconut Prawn Curry

Kerala Coconut Prawn Curry — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 6:05

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

20 minServes 3264 kcal a serve
  • Keto (7.8 g net carbs a serve)
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Crustacea. Check labels on stock, sauces and spice mixes.

Prawns simmered in coconut milk with a fresh onion, tomato, ginger and garlic paste: about 15 g protein and 8 g net carbs a serve, rich in selenium, with no added sugar.

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Ingredients 17

Method

Tap a time to watch that step in the video.

  1. Blend the onion, tomato, green chilli, ginger and garlic to a paste. 1:00
  2. Heat the coconut oil in a saucepan and fry the mustard seeds and curry leaves until the seeds start to pop. 1:36
  3. Add the paste with the chilli powder, turmeric, coriander powder and salt and fry briefly. Swish the water round the blender, pour it in, cover and cook 5–7 minutes. 1:48
  4. Add the kokum and coconut milk and simmer a few minutes. 2:30
  5. Add the prawns, cover and cook about 3 minutes until just pink. Finish with fresh coriander. 3:05

Tip. The cook serves it with plain cauliflower rice. Fish (or chicken, simmered 10–15 minutes) can replace the prawns. No kokum? Use a little tamarind or a good squeeze of lemon juice.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy264 kcal1,100 kJ
Protein16 g31% of a day
Fibre1.6 g6% of a day
Carbohydrate9.5 g7.8 g net · 2.6 g sugars3% of a day
Fat20 g16 g saturated25% of a day
Sodium850 mg37% of a day

Where the energy comes from one serve

  • Net carbs 11%
  • Protein 23%
  • Fat 66%

Fits keto: 7.8 g net carbs a serve, with 66% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High63%

35 µg a serve, mostly from prawns (76%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High38%

0.9 µg a serve, mostly from prawns (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.

Iron Source18%

3.2 mg a serve, mostly from coconut milk (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source15%

64 mg a serve, mostly from coconut milk (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source14%

1.6 mg a serve, mostly from prawns (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 Source14%

0.2 mg a serve, mostly from prawns (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 Source13%

0.2 g a serve, mostly from prawns (77%). 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.

Vitamin C Source12%

11 mg a serve, mostly from tomato (37%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source10%

480 mg a serve, mostly from coconut milk (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Vitamin E9%

1.3 mg a serve, mostly from prawns (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate8%

34 µg a serve, mostly from prawns (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K7%

8.5 µg a serve, mostly from fresh coriander (48%). 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.

Calcium6%

77 mg a serve, mostly from prawns (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A6%

56 µg a serve, mostly from prawns (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0.1 µg a serve, mostly from prawns (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.

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.