Goan Chane Tonak
A classic Goan vegetarian curry featuring tender white peas simmered in a fragrant, roasted coconut and spice masala. This tangy and savory dish is a coastal favorite, perfect with Goan pav or steamed rice.
For 4 servings
5 steps. 40 minutes total.
- 1
Step 1
- a.Cook the White Peas
- b.Drain the overnight-soaked white peas. Place them in a pressure cooker with 3 cups of fresh water and 0.5 tsp of salt.
- c.Pressure cook on medium heat for 4-5 whistles, or for about 15 minutes, until the peas are tender but not mushy.
- d.Allow the pressure to release naturally. Set aside the cooked peas along with their water.
- 2
Step 2
- a.Roast the Coconut Masala
- b.Heat a heavy-bottomed pan over low-medium heat. Add coriander seeds, cumin seeds, peppercorns, cloves, cinnamon, and dried red chillies. Dry roast for 2-3 minutes until fragrant.
- c.Add the sliced onion and sauté for 4-5 minutes until it becomes soft and translucent.
- d.Add the grated coconut. Continue to roast on low heat, stirring constantly for 8-10 minutes, until the coconut turns a deep, even golden brown. This step is crucial for the authentic flavor.
- e.Turn off the heat and let the mixture cool down completely.
- 3
Step 3
- a.Grind the Masala Paste
- b.Transfer the cooled roasted mixture to a high-speed blender or grinder jar.
- c.Add the tamarind paste and 1/2 cup of water.
- d.Grind to a very smooth, fine paste. Add a little more water, a tablespoon at a time, if needed to facilitate grinding.
- 4
Step 4
- a.Prepare the Curry
- b.Heat oil in a large pot or kadai over medium heat. Add the mustard seeds and allow them to splutter.
- c.Add the curry leaves and sauté for 30 seconds.
- d.Add the finely chopped onion and cook for 3-4 minutes until soft and translucent.
- e.Stir in the chopped tomato and cook for 4-5 minutes until it turns soft and pulpy.
- 5
Step 5
- a.Simmer and Finish
- b.Add the ground masala paste, turmeric powder, and Kashmiri red chilli powder to the pot. Sauté for 5-7 minutes, stirring frequently, until the masala is well-cooked and oil begins to separate at the edges.
- c.Pour in the cooked white peas along with their cooking water. Mix thoroughly.
- d.Add the remaining 1 tsp of salt and the grated jaggery (if using). Stir well. If the curry is too thick, add some hot water to reach your desired consistency.
- e.Bring the curry to a boil, then reduce the heat to low, cover the pot, and let it simmer for 10-12 minutes to allow the flavors to meld.
- f.Garnish with freshly chopped coriander leaves and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Roasting the coconut to a deep golden brown is the most critical step for achieving the authentic flavor and rich color of the tonak.
- 2Do not overcook the peas; they should be soft enough to be pressed easily but still hold their shape.
- 3For a deeper red color without much heat, use only Kashmiri or Byadgi dried red chillies.
- 4If you don't have tamarind paste, soak a small lime-sized ball of tamarind in 1/4 cup of hot water for 15 minutes, squeeze out the pulp, and use the liquid.
- 5The curry thickens as it cools. Adjust the consistency with a little hot water before reheating and serving.
Adapt it for your goals.
Protein Boost
Add 200g of cubed paneer or two medium boiled and cubed potatoes along with the peas during the final simmering stage.
Different LegumeDifferent Legume
This masala base works wonderfully with black chickpeas (kala chana) or red kidney beans (rajma). Adjust cooking times for the legumes accordingly.
Creamier VersionCreamier Version
For a richer, creamier gravy, stir in 1/4 cup of thick coconut milk at the end of the cooking process. Do not boil after adding coconut milk.
Why this is on our healthy list.
Rich in Plant-Based Protein
White peas are an excellent source of protein, which is essential for muscle repair, building tissues, and supporting overall body function, making this a great meal for vegetarians and vegans.
High in Dietary Fiber
The combination of peas and coconut provides significant dietary fiber. Fiber aids in digestion, promotes a healthy gut microbiome, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Source of Healthy Fats
Coconut provides medium-chain triglycerides (MCTs), a type of saturated fat that is metabolized differently than other fats. They are easily digested and can provide a quick source of energy.
Packed with Antioxidants
The array of spices like turmeric, cloves, cinnamon, and peppercorns are rich in antioxidants, which help combat oxidative stress and inflammation in the body.
Frequently asked questions
Yes, it is a nutritious dish. It's an excellent source of plant-based protein and dietary fiber from the white peas. The use of whole spices and coconut also provides various minerals and healthy fats. To make it healthier, you can reduce the amount of oil used.