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A rich and aromatic Goan curry featuring tender mushrooms simmered in a freshly roasted coconut and spice masala. This traditional dish is bursting with tangy and savory flavors, perfect with hot rice or pao.
For 4 servings
Roast Masala Ingredients
Grind the Masala Paste
Prepare the Curry Base
A rich and aromatic Goan curry featuring tender mushrooms simmered in a freshly roasted coconut and spice masala. This traditional dish is bursting with tangy and savory flavors, perfect with hot rice or pao.
This goan recipe takes 55 minutes to prepare and yields 4 servings. At 226.38 calories per serving with 4.13g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer and Finish the Tonak
Replace mushrooms with boiled chickpeas (chana), black-eyed peas (chawli), or mixed vegetables like potatoes and carrots for a different version of tonak.
For a richer, creamier gravy, you can add a tablespoon of cashew nuts or poppy seeds (khus khus) while grinding the masala.
Add a small piece of star anise or a pinch of nutmeg while roasting the spices for a slightly different aromatic profile.
Spices like turmeric, cloves, and cinnamon, along with garlic and onions, are packed with antioxidants that help combat oxidative stress and inflammation in the body.
Mushrooms are a natural source of B vitamins like riboflavin, niacin, and pantothenic acid, which are essential for energy production and maintaining a healthy nervous system.
The fiber from the mushrooms, coconut, and onions, combined with the digestive properties of spices like cumin and coriander, can help promote a healthy gut microbiome.
One serving of Goan Mushroom Tonak contains approximately 230-260 calories. The exact count can vary based on the amount of oil and the fat content of the coconut used.
Yes, it can be a healthy dish. Mushrooms are low in calories and a good source of B vitamins and potassium. The spices used have anti-inflammatory properties. The main calorie sources are coconut and oil, so using them in moderation makes it a balanced and nutritious meal.
This recipe is naturally vegan and dairy-free as it uses vegetable oil and does not contain any animal products. It's a great plant-based main course.
Mushroom Tonak is traditionally served with Goan Pao (local bread), which is perfect for soaking up the delicious gravy. It also pairs wonderfully with steamed rice, jeera rice, or soft chapatis.
Absolutely. The roasted and ground masala paste can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 3 days. This can significantly reduce the cooking time on the day you plan to serve it.
A raw taste usually means the ground masala paste was not cooked long enough in step 3. It's crucial to sauté the paste until it darkens and oil starts to separate from the sides. This process cooks the raw spices and onions, developing a deep, rich flavor.
This recipe goes great with these complete meals
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