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A hearty and aromatic Goan curry made with red cowpeas and a freshly ground roasted coconut masala. This flavorful, tangy, and slightly sweet dish is a staple in Goan homes, perfect with steamed rice or pao.
For 4 servings
Prepare the Cowpeas: Rinse the red cowpeas thoroughly. Soak them in ample water for 6-8 hours or overnight. Drain the soaking water. In a pressure cooker, combine the soaked cowpeas, 2 cups of fresh water, and 0.5 tsp of salt. Pressure cook for 4-5 whistles on medium heat, or until the cowpeas are tender but still hold their shape. Set aside and do not discard the cooking water.
Roast the Masala Ingredients: Heat 1 tbsp of coconut oil in a heavy-bottomed pan over medium heat. Add coriander seeds, dried red chilies, black peppercorns, cloves, and the cinnamon stick. Roast for 1-2 minutes until the spices are fragrant. Add the sliced onion and sauté for 5-7 minutes until it turns golden brown. Finally, add the grated coconut and reduce the heat to low. Roast, stirring continuously, for 4-5 minutes until the coconut is golden brown and aromatic. Be careful not to burn it. Turn off the heat and allow the mixture to cool completely.
Grind the Masala: Once the roasted mixture has cooled, transfer it to a grinder or blender jar. Add the turmeric powder and tamarind paste. Grind to a very smooth, fine paste, adding a few tablespoons of water as needed to facilitate grinding.
Prepare the Curry Base (Tadka): Heat the remaining 2 tbsp of coconut oil in a deep pot or kadai over medium heat. Once the oil is hot, add the mustard seeds and let them splutter. Immediately add the curry leaves and sauté for a few seconds until crisp. Add the finely chopped onion and cook for 3-4 minutes until it becomes soft and translucent.
Cook the Masala: Add the ground coconut masala paste to the pot. Sauté on medium-low heat for 5-7 minutes, stirring frequently. Cook until the paste darkens in color and you see oil beginning to separate from the sides of the masala.
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A hearty and aromatic Goan curry made with red cowpeas and a freshly ground roasted coconut masala. This flavorful, tangy, and slightly sweet dish is a staple in Goan homes, perfect with steamed rice or pao.
This goan recipe takes 65 minutes to prepare and yields 4 servings. At 280.58 calories per serving with 5.99g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer: Add the cooked cowpeas along with their cooking water to the pot. Pour in an additional 1-2 cups of water, depending on your desired gravy consistency. Stir everything together well. Bring the curry to a gentle boil.
Flavor and Finish: Once boiling, add the kokum petals, grated jaggery, and the remaining 1 tsp of salt. Stir to combine. Reduce the heat to low, cover the pot, and let the curry simmer for 10-12 minutes, allowing all the flavors to meld together beautifully. The gravy will thicken slightly during this time.
Garnish and Serve: Turn off the heat. Garnish with freshly chopped coriander leaves. Let the curry rest for 5-10 minutes before serving. Serve hot with steamed rice, Goan pao (bread), or chapatis.
Add vegetables like drumsticks (moringa), potatoes, or pumpkin along with the cowpeas for a more wholesome curry. Adjust cooking time accordingly.
For a richer and creamier gravy, add 5-6 soaked cashews to the grinder along with the roasted coconut masala.
This curry base works well with other legumes like black-eyed peas, chickpeas (chana), or even kidney beans (rajma). Note that soaking and cooking times will vary.
This recipe is naturally vegan and dairy-free.
Red cowpeas are an excellent source of plant-based protein, which is crucial for muscle building, tissue repair, and overall body function.
The combination of cowpeas and coconut provides a significant amount of dietary fiber, which aids in digestion, helps maintain bowel regularity, and promotes a feeling of fullness.
Coconut contains medium-chain triglycerides (MCTs), a type of saturated fat that is metabolized differently than other fats, providing a quick source of energy.
Spices used in the curry, such as turmeric (containing curcumin), cloves, and cinnamon, are known for their powerful anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
One serving of Goan Tondak Curry (approximately 1 cup or 310g) contains around 350-380 calories. This can vary based on the amount of coconut and oil used.
Yes, it is a nutritious dish. It's rich in plant-based protein and dietary fiber from cowpeas, contains healthy fats from coconut, and is packed with antioxidants and anti-inflammatory compounds from spices like turmeric, cloves, and peppercorns.
If you can't find red cowpeas, you can use black-eyed peas, which are very similar. Chickpeas or kidney beans also work well, but you will need to adjust the pressure cooking time accordingly.
Fresh coconut is key to the authentic taste. However, you can use frozen grated coconut (thawed) or unsweetened desiccated coconut. If using desiccated coconut, roast it very carefully on low heat as it burns quickly.
Store any leftover curry in an airtight container in the refrigerator for up to 3 days. The flavors tend to deepen, making it even more delicious the next day. Reheat gently on the stovetop or in the microwave.