Green Peas Tonak

Name: Green Peas Tonak
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: goan
Ingredients: 300 g green peas (fresh or frozen, thawed if frozen); 0.5 cup coconut (fresh, grated); 2 pcs onion (medium, roughly chopped); 1 pcs tomato (medium, roughly chopped); 4 pcs garlic (cloves); 1 inch ginger (roughly chopped); 2 tsp coriander seeds; 1 tsp cumin seeds; 4 pcs black peppercorns; 1 inch cinnamon (stick); 3 pcs cloves; 2 pcs dried red chili (Kashmiri, for color, stem removed); 1 pinch turmeric powder; 1 tsp tamarind (tamarind pulp, soaked in 2 tbsp warm water); 1 tsp oil (coconut oil preferred); 1 pinch salt; 1 cup water (for grinding masala); 2 tbsp coriander leaves (chopped, for garnish)

RATING

4.3/5(31)

TASTE SCORE

8/10

A vibrant Goan-style green peas curry simmered in a fragrant coconut-onion masala. Sweet green peas meet a freshly ground spice paste with hints of coriander and cumin, finished with a touch of tangy tamarind. This mildly spiced, comforting dish pairs beautifully with steamed rice or soft pav.

PREP

15m

COOK

25m

SERVES

1 KATORI

164 cal

SERVINGS

METHOD · 6 STEPS

prep · ~5 min
Boil the green peas until tender.
Bring a pot of water to a boil. Add the green peas and cook until just tender, about 4-5 minutes. Drain and set aside.
TIPIf using frozen peas, simmer for just 2-3 minutes to retain their sweet pop.
roast · ~3 min
Dry roast the whole spices.
1.Place a pan over low heat and add coriander seeds, cumin seeds, black peppercorns, cinnamon, cloves, and dried red chilies.
2.Dry roast for 2-3 minutes, stirring constantly, until fragrant and lightly toasted.
3.Remove from heat and let cool slightly.
TIPRoast on low heat only. High heat burns the spices and turns the dish bitter.
saute · ~7 min
Sauté the aromatics.
1.Heat 0.5 tsp of coconut oil in the same pan over medium heat.
2.Add the chopped onion, garlic, and ginger. Sauté until the onions turn translucent and lightly golden, about 4-5 minutes.
3.Add the chopped tomato and a pinch of turmeric powder. Cook until the tomato softens, about 2 minutes.
4.Remove from heat and let cool.
mix · ~2 min
Grind the Goan masala paste.
1.In a blender jar, combine the roasted whole spices, the sautéed onion-tomato mixture, and fresh grated coconut.
2.Add 1 cup of water and grind to a smooth, silky paste. Set aside.
TIPGrind in two batches if your blender is small. A smooth paste gives the best gravy texture.
simmer · ~17 min
Cook the gravy and add peas.
1.Pour the ground masala paste into a deep pan or kadhai. Add the tamarind pulp along with the soaking water.
2.Season with salt. Bring to a gentle simmer over medium heat, stirring occasionally.
3.Cook for 10-12 minutes until the raw smell disappears and the gravy thickens slightly.
4.Gently fold in the boiled green peas. Simmer for another 5 minutes to let the peas absorb the flavors.
TIPAdd a splash of hot water if the gravy thickens too much. Goan curries have a medium-thin coating consistency.
garnish
Finish and serve hot.
Taste and adjust salt if needed. Transfer to a serving bowl, garnish with fresh chopped coriander leaves, and drizzle the remaining 0.5 tsp coconut oil on top for aroma.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
Toast the whole spices on low heat until fragrant to avoid bitterness.
2
Grind the masala to a silky smooth paste for the best gravy texture.
3
If using frozen peas, simmer for just 2-3 minutes to retain their sweet pop.
4
Add a splash of hot water if the gravy thickens too much; Goan curries have a medium-thin coating consistency.
5
Drizzle a little fresh coconut oil on top before serving for an authentic aroma.

RECIPE VARIATIONS

Adapt it for your goals.

vegan

Vegan

This dish is already vegan. Just ensure your cooking oil is plant-based (coconut oil is perfect) and skip any optional ghee or dairy-based garnish.

low oil

Low-oil

Reduce the oil to 1/2 tsp for sautéing and omit the final drizzle. Dry-roast the aromatics in a non-stick pan with a splash of water to keep the dish light without losing flavor.

high protein

High-protein

Add 100 g of cubed paneer or firm tofu along with the peas in the final simmer for a protein boost that absorbs the Goan masala beautifully.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Rich in Plant Protein

Green peas provide a good source of plant-based protein and dietary fiber, supporting digestion and muscle maintenance.

✓

Antioxidant-Rich Spices

Turmeric, coriander seeds, and cumin offer anti-inflammatory properties and antioxidants that help combat oxidative stress.

✓

Healthy Fats from Coconut

Fresh coconut adds medium-chain triglycerides (MCTs) which are easily metabolized for quick energy and may support brain health.

QUESTIONS?

Frequently asked questions

Yes, you can add frozen peas directly to the gravy, but cook them for 5-6 minutes instead of boiling separately. They will release some water, so adjust gravy consistency accordingly.

PAIRS WELL WITH