Indian · dinner
Easy Indian-Spiced Beef Curry
Video by Keto Connect on YouTube · Open on YouTube
- Keto (2.1 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.
Slow-simmered beef gives about 34 g protein per serve, plus iron and zinc, while turmeric, ginger and warm spices carry the flavour with only around 2 g net carbs and no flour or sugar.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Warm the avocado oil in a heavy pot or Dutch oven over medium heat and cook the sliced onion and garlic until soft and fragrant. 1:48
- Add the ginger, garam masala, coriander, turmeric, cinnamon, chilli powder and salt and stir for a minute so the spices toast into a paste with the onion. 2:01
- Stir in the tomato paste and 3/4 cup water to make the curry base. 3:32
- Add the beef and stir to coat, then pour in just enough extra water to nearly cover it and tuck in the bay leaves. 4:09
- Cover and simmer gently for about 1 1/2 hours (up to 2), stirring once or twice, until the beef is very tender. 4:42
- Remove the bay leaves. For a thicker sauce, simmer uncovered for a while to reduce it. Serve over cauliflower rice with greens. 4:55
Tip. Serves 6 (the cook's written recipe). Serve over cauliflower rice with steamed greens for a full keto meal. Freezes well for up to 3 months.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 2%
- Protein 34%
- Fat 64%
Fits keto: 2.1 g net carbs a serve, with 64% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High101%
2.4 µg a serve, mostly from beef chuck roast (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.
Zinc High71%
7.8 mg a serve, mostly from beef chuck roast (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High57%
31 µg a serve, mostly from beef chuck roast (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High22%
0.4 mg a serve, mostly from beef chuck roast (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source19%
3.5 mg a serve, mostly from beef chuck roast (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source17%
0.3 g a serve, mostly from beef chuck roast (79%). 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 E Source12%
1.8 mg a serve, mostly from avocado oil (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 8
Potassium8%
370 mg a serve, mostly from beef chuck roast (72%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium7%
31 mg a serve, mostly from beef chuck roast (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K4%
4.8 µg a serve, mostly from beef chuck roast (43%). 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.
Folate4%
14 µg a serve, mostly from beef chuck roast (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium3%
39 mg a serve, mostly from beef chuck roast (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C2%
2.2 mg a serve, mostly from tomato paste (54%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A1%
13 µg a serve, mostly from chilli powder (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from beef chuck roast (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 Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.