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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
Roast the Masala Ingredients
Grind the Masala Paste
Prepare the Curry Base
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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.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 279.97 calories per serving with 6.79g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Tonak
Garnish and Serve
Add boiled and cubed potatoes along with the green peas for a more filling curry, making it a 'Vatana Batata Tonak'.
This masala base works wonderfully with other legumes like chickpeas (chana), black-eyed peas (chawli), or kidney beans (rajma).
For a richer, creamier gravy, you can add 2-3 cashew nuts while grinding the masala paste.
Green peas are an excellent source of plant-based protein, which is essential for muscle repair, immune function, and overall body maintenance.
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.
Spices like turmeric, cloves, and cinnamon are packed with antioxidants that help combat oxidative stress and inflammation in the body.
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.
One serving of Green Peas Tonak (approximately 1 cup) contains around 290-320 calories, depending on the amount of oil and coconut used.
Absolutely. This dish is traditionally often made with dried white peas (vatana). You will need to soak them overnight for at least 8 hours and then pressure cook them until they are soft but not mushy before adding them to the curry.
The classic pairing is with Goan bread like pav or poi. It also tastes excellent with steamed rice, jeera rice, or chapatis.
Leftover Tonak can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day.
Yes, this recipe is naturally vegan and gluten-free. Just ensure your Goan garam masala blend does not contain any non-vegan or gluten-containing additives.