Low Carb Yogurt Curry
Experience the perfect fusion of flavor and nourishment with this Low Carb Yogurt Curry, a creamy, aromatic dish that's both satisfying and health-conscious. Loaded with fresh vegetables like cauliflower florets and spinach, this curry gets its rich, velvety texture from full-fat Greek yogurt, which is gently stirred in to create a luscious sauce. A symphony of warming spices including curry powder, turmeric, and ground cumin adds depth, while a hint of optional red chili powder provides a customizable kick. Cooked in fragrant coconut oil and finished with fresh cilantro, this low-carb, gluten-free dish is ready in just 40 minutes and is perfect served over cauliflower rice or enjoyed on its own. Whether you're following a low-carb diet or simply craving a wholesome, flavor-packed meal, this yogurt curry is sure to delight your taste buds!
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Recipe Information
Ingredients
- 1 cup Plain unsweetened Greek yogurt (full-fat)
- 2 cups Cauliflower florets
- 1 cup Spinach leaves (fresh)
- 1 small Onion (finely chopped)
- 1 medium Tomato (diced)
- 3 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Coconut oil
- 1 tablespoon Curry powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon Red chili powder (optional, for heat)
- 1 teaspoon Salt
- 0.5 cup Water
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Start by preparing the yogurt mixture. In a small bowl, whisk the plain unsweetened Greek yogurt until it is smooth and set aside.
Heat a large skillet or pan over medium heat and add the coconut oil.
Once the oil is hot, add the finely chopped onion. Sauté for 3-4 minutes, stirring occasionally, until the onion becomes translucent.
Add the minced garlic and grated ginger to the pan. Sauté for another 1-2 minutes until fragrant.
Add the curry powder, ground cumin, turmeric powder, ground coriander, and optional red chili powder. Stir well to toast the spices for about 30 seconds.
Add the diced tomato and cook for 4-5 minutes, stirring occasionally, until the tomato breaks down and forms a thick paste.
Add the cauliflower florets to the pan and mix them well with the spice-tomato mixture. Cook for 2 minutes.
Pour in the 0.5 cups of water and cover the pan with a lid. Allow the cauliflower to cook on medium heat for 8-10 minutes or until tender.
Reduce the heat to low and stir in the fresh spinach leaves. Cook for 1-2 minutes until the spinach wilts.
Turn off the heat and let the mixture cool slightly for 1-2 minutes. Gradually add the whisked yogurt to the pan while stirring continuously to prevent curdling.
Season the curry with salt and mix everything well. Return the pan to low heat and warm the curry gently without bringing it to a boil.
Garnish the curry with freshly chopped cilantro and serve hot. This low-carb yogurt curry pairs well with cauliflower rice or can be enjoyed on its own as a light yet satisfying meal.
Nutrition Facts
Calories |
636 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.1 g | 54% | |
| Saturated Fat | 31.3 g | 156% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 4596 mg | 200% | |
| Total Carbohydrate | 39.5 g | 14% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 17.4 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1683 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
