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A hearty and traditional Goan curry featuring tender field beans and raw papaya simmered in a fragrant, roasted coconut gravy. This mildly sweet, tangy, and spicy dish is a staple in Goan homes and pairs perfectly with steamed rice or pav.
For 4 servings
Prepare the Field Beans
Roast Spices and Prepare Masala Paste
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A hearty and traditional Goan curry featuring tender field beans and raw papaya simmered in a fragrant, roasted coconut gravy. This mildly sweet, tangy, and spicy dish is a staple in Goan homes and pairs perfectly with steamed rice or pav.
This goan recipe takes 80 minutes to prepare and yields 4 servings. At 277.24 calories per serving with 3.01g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Curry Base
Simmer and Finish the Tonak
This recipe is naturally vegan. Ensure the jaggery used is unrefined and free from any animal-derived clarifying agents to keep it fully plant-based.
Replace raw papaya with an equal amount of cubed potatoes, sweet potatoes, drumsticks (moringa), or breadfruit (neerphanas). Adjust cooking time as needed for the vegetable used.
For a non-vegan protein addition, add a couple of hard-boiled eggs to the curry during the last 5 minutes of simmering.
Field beans (Val) are an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making this a great dish for vegetarians and vegans.
The combination of beans and papaya provides a significant amount of dietary fiber. This aids digestion, promotes gut health, prevents constipation, and helps maintain stable blood sugar levels.
Raw papaya is rich in Vitamin C and antioxidants, while spices like turmeric have potent anti-inflammatory properties. Together, they help strengthen the immune system.
The use of fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and can provide a quick source of energy for the body.
One serving of Valpapai Tonak contains approximately 380-420 calories. This is an estimate and can vary based on the exact ingredients used, such as the fat content of the coconut.
Yes, it is a nutritious dish. It's rich in plant-based protein and fiber from the field beans, vitamins A and C from the raw papaya, and healthy fats from coconut. The blend of spices also offers anti-inflammatory benefits.
Absolutely. To save time, you can use canned field beans. You will need about 2.5 to 3 cups of canned beans. Be sure to drain and rinse them thoroughly to remove excess sodium before adding them to the curry at Step 4.
If you don't have Goan garam masala, a regular garam masala can be used. However, the authentic Goan version has a unique flavor from spices like star anise and stone flower (dagad phool), which gives the dish its characteristic taste.
Bitterness in this curry usually comes from over-roasting or burning the coconut or the whole spices. It's important to roast them on a low to medium flame, stirring continuously until they are just golden brown and aromatic.