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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
Cook the White Peas
Roast the Coconut Masala
Grind the Masala Paste
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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.
This goan recipe takes 65 minutes to prepare and yields 4 servings. At 497 calories per serving with 21.43g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Curry
Simmer and Finish
Add 200g of cubed paneer or two medium boiled and cubed potatoes along with the peas during the final simmering stage.
This masala base works wonderfully with black chickpeas (kala chana) or red kidney beans (rajma). Adjust cooking times for the legumes accordingly.
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.
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.
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.
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.
The array of spices like turmeric, cloves, cinnamon, and peppercorns are rich in antioxidants, which help combat oxidative stress and inflammation in the body.
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.
A single serving of Goan Chane Tonak (approximately 1 cup or 255g) contains around 380-420 calories, depending on the amount of oil and coconut used.
Absolutely. You can cook the soaked peas in a regular pot on the stovetop. It will take significantly longer, about 60-90 minutes, for the peas to become tender. Ensure you add enough water to prevent them from drying out.
Chane Tonak is traditionally served with Goan breads like Pav or Poi. It also pairs beautifully with steamed rice, jeera rice, or Indian flatbreads like chapati and roti.
Leftover Chane Tonak can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight, making it even more delicious the next day. Reheat thoroughly before serving.
Yes, you can use canned white peas (or cannellini beans) to save time. If using canned, drain and rinse them well. Add them at step 5 after the masala is cooked, along with 1-2 cups of water or vegetable broth, and simmer for 10-15 minutes.