Thai · dinner
Vegan Thai Green Vegetable Curry (Keto)
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (8.3 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A plant-based green curry of broccoli, zucchini, mushrooms and eggplant in coconut cream, sweetened with a few drops of stevia instead of sugar: about 8 g net carbs a serve.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat a wok over medium heat and add about 100 ml of the coconut cream. When it bubbles at the edges, add the bruised lemongrass, galangal and torn lime leaves. 0:24
- Stir in the green curry paste and fry until fragrant and the oil starts to separate from the paste. 1:04
- Add the eggplant, mushrooms, zucchini and broccoli and toss until coated in the paste. 1:18
- Pour in the rest of the coconut cream, then the coconut milk for a thinner curry. Season with the salt and a few drops of stevia, cover and simmer until the vegetables are tender. 1:43
- Add a couple more torn lime leaves near the end, turn off the heat and stir in the Thai basil. Lift out the lemongrass before serving. 2:33
Tip. Serve over cauliflower rice to keep it keto. It is very rich in coconut fat, so keep portions modest. Add chicken, fish or prawns if you eat them, as the cook suggests.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 9%
- Protein 6%
- Fat 85%
Fits keto: 8.3 g net carbs a serve, with 85% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High30%
27 mg a serve, mostly from broccoli florets (67%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High24%
29 µg a serve, mostly from broccoli florets (69%). 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 High21%
3.8 mg a serve, mostly from coconut cream (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source18%
9.9 µg a serve, mostly from coconut cream (50%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium Source13%
600 mg a serve, mostly from coconut cream (43%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
53 mg a serve, mostly from coconut cream (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source13%
1.4 mg a serve, mostly from coconut cream (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source13%
51 µg a serve, mostly from coconut cream (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source11%
0.2 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 6
Calcium3%
37 mg a serve, mostly from broccoli florets (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E3%
0.5 mg a serve, mostly from broccoli florets (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A2%
21 µg a serve, mostly from thai green curry paste (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-32%
0 g a serve, mostly from zucchini (41%). 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 D0%
0 µg a serve, mostly from button mushrooms (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.
Vitamin B120%
0 µg a serve, mostly from button mushrooms (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.
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.