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Coconut Curry with Roasted Vegetables and Cauliflower Rice

Vegan, Low Protein (PKU), Gluten Free and Dairy Free

Total Protein Count: 17 g Protein
8 Serves = 2 g Protein per serve

charlotteats coconut curry vegetables

This coconut curry is a staple for us when the weather changes. Lately we have had so much rain (I love this type of weather) and you instinctively want to stay indoors, rugged up and eat a bowl of warming food.

Curries are so simple and easy to make. You can add your favourite vegetables or meat, making it a perfect PKU family dish or for families with picky eaters. It is also another good dish to make in bulk and freeze in portion sizes for busy lunches or dinners. Perfect for families!

Not only is this curry dish warming, the ginger and tumeric in the sauce help build up your immune system; great if you’re feeling a bit under the weather. The tumeric also gives the curry that gorgeous golden colour. A pinch (or more) of the cayenne pepper add a little bit of heat and works well with your digestive system. Ginger, tumeric, cayenne pepper and lemon…sounds like the perfect cold-fighting / digestive boosting combination.

We have also become die-hard fans of cauliflower ‘rice’. Not just because of the low protein content but it’s another fabulous way of increasing your vegetable portions. The fresh, light-weight texture of the raw cauliflower does not leave you feeling stuffed and heavy like a typical curry would.

Enjoy and stay warm!

charlotteats curry vegetables


575 g / 1 1/2 lbs baby potatoes, sliced about 1/4-inch thick (11.5 g Protein)
1 1/2 cups or 2 carrots, sliced
1 bunch Tuscan kale, de-stemmed
2 Tbsp organic coconut oil
salt and pepper
1/2 head raw cauliflower

Coconut Curry Sauce:

1 Tbsp organic coconut oil
115 g / 3/4 cup thinly sliced yellow onion
1 1/2 tsp minced garlic
1 1/2 Tbsp finely grated ginger
2 tsp curry powder
1/2 tsp turmeric
1/4-1/2 tsp garam masala, *optional
pinch of cayenne pepper, *optional
1 x 398 ml / 13.5 oz can full-fat coconut milk (5.5 g Protein; check label)
2-3 tsp rice malt syrup
1/4-1/2 tsp lemon zest
zest and juice from 1/2 lemon


For the roasted vegetables: Preheat your oven to 200 C / 400 F.
Place potatoes in a single layer on a baking sheet and toss with melted coconut oil, season with salt + pepper, and place in the oven for about 15-25 minutes, tossing 1-2 times while cooking.  Add carrots to the potato baking sheet, toss to coat with coconut oil and cook for another 15 minutes. Remove once potatoes are golden brown on both sides and carrots are slightly tender.

Meanwhile, de-stem kale leaves and rip into thin ribbons. In a sauce pan, cook kale on medium heat with coconut oil and salt + pepper. Cook until softened; about 10-15 minutes.

For the coconut curry sauce: Over medium heat the coconut oil in a medium sauce pan. Once hot, add the onion in the pan and cook for about 6-8 minutes until softened and translucent. Add the garlic, ginger, curry, turmeric, garam masala and cayenne [if using] and stir for about 30 seconds until fragrant. Carefully pour in the coconut milk (shake first to combine) and stir until thoroughly mixed. Stir in rice malt syrup and bring to a boil.
Reduce heat to simmer for 10-12 minutes until sauce starts to thicken.  Sauce will thicken more when removed from the heat. Stir in lemon zest and a big squeeze of lemon juice.

For the cauliflower rice, chop the cauliflower into florets then add to a blender. Blend until the cauliflower resembles coarse rice.

Place roasted vegetables into a large casserole dish or serving platter and pour sauce over. Serve hot with coconut rice.

charlotteats coconut curry with cauliflower rice


– Other vegetable substitutes or additions include: red/orange/yellow capsicums, spinach and broccoli. Check protein contents and serving sizes for spinach and broccoli.
– For protein, add roasted chickpeas by roasting for 20-30 minutes along with the other vegetables.
– Honey can replace rice malt syrup but is not recommended on a Fructose free or sugar-free diet.


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