Green Peas Tonak
A hearty and flavorful Goan curry made with tender green peas simmered in a rich, aromatic coconut and spice masala. This comforting dish is a staple in Goan homes and pairs perfectly with fresh pav or steamed rice.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Roast the Masala Ingredients
- b.Heat 1 teaspoon of oil in a pan over medium heat.
- c.Add coriander seeds, cumin seeds, black peppercorns, cloves, cinnamon, star anise, and dried red chillies. Roast for about 1 minute until they become fragrant.
- d.Add the roughly sliced onion and sauté for 4-5 minutes until it turns translucent and the edges start to brown.
- e.Add the grated coconut. Continue to roast on low-medium heat for 5-7 minutes, stirring constantly, until the coconut is golden brown and aromatic. Do not let it burn.
- f.Turn off the heat and allow the mixture to cool down completely.
- 2
Step 2
- a.Grind the Masala Paste
- b.Transfer the cooled roasted ingredients to a high-speed blender or grinder jar.
- c.Add the turmeric powder and tamarind paste.
- d.Pour in 1/4 cup of water and grind to a very smooth, thick paste. Add a little more water, a tablespoon at a time, only if necessary to facilitate grinding.
- 3
Step 3
- a.Prepare the Curry Base
- b.Heat the remaining 2 tablespoons of oil in a pot or kadai over medium heat.
- c.Add the finely chopped onion and sauté for 3-4 minutes until soft and translucent.
- d.Add the ginger-garlic paste and cook for another minute until its raw aroma disappears.
- e.Stir in the finely chopped tomato and cook for 4-5 minutes, until it breaks down and becomes soft and mushy.
- 4
Step 4
- a.Cook the Tonak
- b.Add the ground masala paste to the pot. Sauté for 5-7 minutes, stirring frequently, until the paste darkens in color and oil begins to separate from the sides.
- c.Add the green peas and mix well, ensuring they are fully coated with the masala.
- d.Pour in the remaining 2 cups of water, add salt, jaggery (if using), and the Goan garam masala. Stir to combine everything.
- e.Bring the curry to a boil. Then, reduce the heat to low, cover the pot, and let it simmer for 10-15 minutes, or until the peas are tender and the gravy has reached your desired consistency.
- 5
Step 5
- a.Garnish and Serve
- b.Check for seasoning and adjust salt if needed.
- c.Garnish with freshly chopped coriander leaves.
- d.Serve the Green Peas Tonak hot with Goan pav (bread rolls), poi, or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use freshly grated coconut. If unavailable, frozen grated coconut is the next best option.
- 2Roasting the coconut to a perfect golden brown is key. Under-roasting will result in a raw taste, while over-roasting can make the curry bitter.
- 3If using dried white peas (vatana), you must soak them overnight and then pressure cook them until tender before adding them to the curry in step 4.
- 4The balance of tamarind (sour) and jaggery (sweet) is crucial in Goan cuisine. Adjust these to your personal preference.
- 5The curry tends to thicken as it cools. Add a splash of hot water while reheating to restore its original consistency.
Adapt it for your goals.
Protein Addition
Add boiled and cubed potatoes along with the green peas for a more filling curry, making it a 'Vatana Batata Tonak'.
Legume SwapLegume Swap
This masala base works wonderfully with other legumes like chickpeas (chana), black-eyed peas (chawli), or kidney beans (rajma).
Creamier VersionCreamier Version
For a richer, creamier gravy, you can add 2-3 cashew nuts while grinding the masala paste.
Why this is on our healthy list.
Rich in Plant-Based Protein
Green peas are an excellent source of plant-based protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of green peas, coconut, and whole spices provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Source of Antioxidants
Spices like turmeric, cloves, and cinnamon are packed with antioxidants that help combat oxidative stress and inflammation in the body.
Frequently asked questions
Yes, Green Peas Tonak is a relatively healthy dish. Green peas are a great source of plant-based protein, fiber, and vitamins. The use of whole spices and coconut provides healthy fats and antioxidants. To make it healthier, you can reduce the amount of oil used.