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A hearty and rustic Goan curry made from horse gram simmered in a fragrant, spicy coconut masala. This protein-packed dish has a unique earthy flavor, balanced with tangy kokum and a hint of jaggery sweetness. Perfect with steamed rice.
For 4 servings
Prepare and Cook the Horse Gram
Prepare the Coconut Masala Paste
A hearty and rustic Goan curry made from horse gram simmered in a fragrant, spicy coconut masala. This protein-packed dish has a unique earthy flavor, balanced with tangy kokum and a hint of jaggery sweetness. Perfect with steamed rice.
This goan recipe takes 65 minutes to prepare and yields 4 servings. At 340.85 calories per serving with 12.85g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Assemble the Tonak
Simmer and Finish the Curry
Serve
Add vegetables like drumsticks (moringa), potatoes, or raw banana along with the horse gram to make it a more wholesome curry. Add them to the pot after sautéing the masala and simmer until tender.
Use sprouted horse gram for enhanced nutritional value and a slightly different texture. The cooking time for sprouted kulith might be slightly less.
For a richer, creamier finish, add 1/4 cup of thick coconut milk at the end of the cooking process and simmer gently for 2 minutes. Do not boil after adding coconut milk.
While not traditional, this masala base also works well with other legumes like black-eyed peas (chawli) or red kidney beans (rajma).
Horse gram is one of the richest vegetarian sources of protein, essential for muscle building, tissue repair, and overall body function.
The high fiber content in horse gram aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
The combination of high protein and fiber keeps you feeling full for longer, reducing overall calorie intake and helping with weight management goals.
This legume is a good source of essential minerals like iron, which helps prevent anemia, and calcium, which is vital for bone health.
One serving of Kulith Tonak (approximately 1 cup or 350g) contains around 350-400 calories, primarily from the horse gram, coconut, and oil.
Yes, Kulith Tonak is very healthy. Horse gram is a powerhouse of protein, iron, and fiber. The use of coconut provides healthy fats, and the spices have various medicinal properties. It's a well-balanced, plant-based meal.
If you don't have kokum, you can use 1 teaspoon of tamarind paste diluted in water. Add it cautiously and taste as you go, as the tanginess can be more potent than kokum.
Yes, you can. Cook the soaked horse gram in a deep pot with a lid. It will take significantly longer, about 60-90 minutes, for the lentils to become tender. Ensure you have enough water and check periodically.
Store leftover Kulith Tonak in an airtight container in the refrigerator for up to 3 days. The curry tends to thicken when cooled, so you may need to add a splash of water while reheating.
This can happen if the horse gram is old or if it wasn't soaked for long enough. Ensure you soak it for at least 8 hours. If it's still hard after pressure cooking, cook for another 2-3 whistles.
This recipe goes great with these complete meals
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