Low-Carb Curried Eggplant and Tomato Stew

A hearty and aromatic stew that brings a fusion of spices and textures to your keto table. This Low-Carb Curried Eggplant and Tomato Stew is a perfect comfort dish that's easy to make, full of flavor, and friendly to your low-carb diet.

Course Dinner

Cuisine Indian-inspired

Keyword curry, Eggplant, Gluten-Free, Keto, Low-Carb, Stew, Vegan Option, Vegetarian

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 250kcal

Equipment

Cutting board
Chef’s knife
Large pot
Wooden spoon
Measuring spoons
Can opener

Ingredients

1 large eggplant about 1.5 lbs or 680 grams, cut into cubes
2 tbsp coconut oil 30 ml
1 medium onion about 150 grams, finely chopped
3 cloves garlic minced
1 inch fresh ginger grated, about 2.5 cm
1 tbsp curry powder 6 grams
1 tsp cumin powder 2 grams
1 tsp turmeric powder 2 grams
½ tsp cayenne pepper optional, adjust to taste, 1 gram
1 can diced tomatoes 14 ounces or 400 grams, no added sugar
1 can coconut milk 14 ounces or 400 grams, full-fat
Salt to taste
Fresh cilantro chopped for garnish

Instructions

Heat the coconut oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Add the curry powder, cumin, turmeric, and cayenne pepper to the pot. Stir well to coat the onions and allow the spices to toast slightly, releasing their aromatic oils, for about 1 minute.
Place the cubed eggplant into the pot and stir well to ensure each piece is coated with the spice mixture. Sauté for 5 minutes, until the eggplant begins to soften.
Pour in the diced tomatoes with their juice and the coconut milk. Stir to combine all ingredients thoroughly.
Bring the stew to a gentle boil, then reduce the heat to a simmer. Cover and let it cook for 20 minutes, or until the eggplant is tender and the flavors have melded together.
Taste and adjust the seasoning with salt as needed.
Serve hot, garnished with fresh cilantro. Enjoy as a stand-alone stew or over a bed of cauliflower rice for an even more filling meal.

Notes

For a vegan-friendly version, ensure all ingredients, including the spices, are free from animal-derived additives.

The spice levels can be adjusted according to personal preference. If you're sensitive to heat, start with less cayenne pepper or omit it entirely.

Leftovers can be stored in an airtight container and refrigerated for up to 3 days, making it a great make-ahead meal for busy schedules.

For those not strictly following a keto diet, this stew pairs wonderfully with basmati rice or naan bread.

Nutrition