“This curried onion chutney was inspired by one I had at a wedding a few years back. The starter course was a beautiful liver parfait with toast, dressed with curry-flavoured chutney. I skipped the toast, but devoured the parfait and chutney! I created my own version here using onions and curry powder and cooked it for a long time. When onions cook over low heat for a long time, they become soft, dark and jammy. They also become lovely and sweet. Enjoy this with Chicken Liver Parfait (or store-bought pate) spread over keto crackers! The macros are calculated on a 20g (0.7oz) serving and my end cooked weight was exactly 100g, meaning a little pot will be enough for 5 people. A great little picnic condiment!” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Curried Onion Chutney…
The ketogenic diet has gained tremendous popularity due to its ability to promote weight loss and improve overall health. While following a keto diet, individuals must carefully monitor their carbohydrate intake, making it essential to find flavourful alternatives to traditional condiments. My sugar-free onion chutney is a great keto-friendly option that adds a burst of flavour to meals or snacks.
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This tangy and savoury chutney can enhance the flavour profile of grilled meats, roasted vegetables, and even keto-friendly crackers. Moreover, onions, the primary ingredient, are rich in dietary fibre, making them an excellent choice for those on a keto diet.
Besides its delicious taste , this chutney offers additional health benefits. Onions are packed with antioxidants and anti-inflammatory compounds, which support a healthy immune system and reduce the risk of chronic diseases. Furthermore, they are a good source of vitamins C and B6, as well as minerals like manganese and potassium.
Embrace the flavours and benefits of my sugar-free curried onion chutney on your keto journey, and enjoy a culinary experience that is both nutritious and delicious.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Curried Onion Chutney dish, as well as all the Sauces & Condiments on Fats of Life®.
Curried Onion Chutney
Per serving
Ingredients
- 2 onions (medium-large), peeled and finely chopped
- 2 TB olive oil
- 1 tsp medium curry powder
- 1 TB apple cider vinegar
- 1/2 tsp olive oil, additional, to finish
- salt and pepper, (only if needed)
Instructions
- Peel and dice your onions into very small pieces. My yield after trimming was 330g / 11.6oz.
- Heat the olive oil* in a large non-stick pan or wok and fry the onions gently over moderate heat. Cook until they have softened and start to caramelise, approx. 10-15 minutes. Stir regularly.*I do not generally like to use olive oil for frying, I usually use a stable fat like butter, lard or ghee. However, this chutney is going to be stored in the fridge and I don't want my chutney solidifying as the butter chills, so in this instance I made an exception.
- Add the curry powder and mix well to combine. Lower the heat to moderately low.
- Cut out a circle of parchment and lay it directly on top of the onions. This is called a cartouche and its a nifty little way to partially cover a mixture, allowing only a little moisture to escape.
- Continue to cook for another 45 min-1 hour until the onions have cooked right down to a dark jammy consistency. Keep checking on them, stirring around then compacting down to an even layer again. In the last 10 minutes, add the vinegar.
- Be patient with this, the longer they cook - the better the consistency and the sweeter the onions become, naturally. The mixture should be very soft and very dark. Stir through the second mention of olive oil and taste to adjust the seasoning with salt and pepper, if needed. If you want a very sweet chutney, add 1/2 teaspoon sugar-free 'syrup'.
- Leave to cool, then store in a sealed container in the fridge. Eat within 4 days. Delicious with parfait and keto crackers!
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 72Kcal / 301kJ
Fat 5.4g
Carbohydrates 5.3g
Protein 0.7g
Allergens
Sulphites (found in the vinegar)
See all the Sauces & Condiments on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx