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A comforting and flavorful coconut-based curry made with dried green peas. This traditional Konkani recipe is mildly spiced, creamy, and pairs perfectly with steamed rice for a wholesome meal.
For 4 servings
Prep and Cook the Peas: Wash the dried green peas and soak them in ample water for at least 8 hours or overnight. Drain the soaking water. In a pressure cooker, combine the soaked peas, cubed potato, turmeric powder, and 3 cups of water. Pressure cook on medium heat for 4-5 whistles, or until the peas are soft but still hold their shape (approx. 15 minutes). Allow the pressure to release naturally.
Roast the Spices: While the peas are cooking, heat a small pan over low-medium heat. Dry roast the dried red chillies, coriander seeds, urad dal, and fenugreek seeds, stirring continuously for 2-3 minutes until they become fragrant and the urad dal turns a light golden brown. Be careful not to burn them. Remove from heat and let them cool completely.
Grind the Masala Paste: Transfer the cooled roasted spices to a grinder jar. Add the grated coconut and about 1/2 cup of water. Grind to a very smooth, fine paste. You may need to add a little more water, a tablespoon at a time, to facilitate grinding.
Combine and Simmer the Curry: Once the pressure has released from the cooker, open the lid. Add the ground coconut masala paste to the cooked peas and potatoes. Stir in the salt, jaggery, and tamarind paste. Add 1 cup of water, or more, to achieve your desired gravy consistency. Mix well and bring the curry to a gentle boil. Reduce the heat and let it simmer for 8-10 minutes, allowing the flavors to meld and the raw taste of the masala to cook off.
Prepare the Tempering (Tadka): In a small pan (tadka pan), heat the coconut oil over medium heat. Once hot, add the mustard seeds and wait for them to splutter completely. Then, add the curry leaves and asafoetida. Sauté for about 30 seconds until the curry leaves turn crisp and aromatic.
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A comforting and flavorful coconut-based curry made with dried green peas. This traditional Konkani recipe is mildly spiced, creamy, and pairs perfectly with steamed rice for a wholesome meal.
This indian recipe takes 55 minutes to prepare and yields 4 servings. At 326.12 calories per serving with 11.62g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Finish and Serve: Immediately pour the hot tempering over the simmering ghashi. Stir gently to combine. Turn off the heat, cover the pot, and let it rest for 5 minutes for the flavors to infuse. Serve hot with steamed rice or rotis.
You can make this ghashi with other legumes like dried white peas (safed vatana), black-eyed peas (chawli), or even chickpeas (chana).
Add other vegetables like pumpkin, ash gourd (kuvale), or drumsticks along with the potato for added nutrition and texture.
For an extra creamy finish, stir in 1/4 cup of thick coconut milk at the very end, after turning off the heat.
This recipe is naturally a 'no onion, no garlic' recipe, making it suitable for those who avoid them.
Dried green peas and urad dal are excellent sources of plant-based protein, which is essential for muscle repair, growth, and overall body function.
The high fiber content from the peas and coconut aids in digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Coconut and coconut oil contain medium-chain triglycerides (MCTs), a type of saturated fat that is easily metabolized by the body for energy.
This dish is a good source of minerals like manganese, folate, iron, and phosphorus, which are vital for bone health, energy production, and red blood cell formation.
Yes, Vatana Ghashi is a healthy and nutritious dish. It's rich in plant-based protein and dietary fiber from the green peas, contains healthy fats from coconut, and is flavored with beneficial spices. It provides sustained energy and is a wholesome part of a balanced diet.
One serving of Vatana Ghashi (approximately 1 cup or 320g) contains around 350-400 calories. The exact count can vary based on the amount of coconut and oil used.
Absolutely. You can cook the soaked peas in a large pot on the stovetop. It will take longer, around 60-90 minutes, for the peas to become tender. Ensure you have enough water in the pot and stir occasionally.
Vatana Ghashi is traditionally served with steamed white or brown rice. It also pairs well with Indian breads like chapati, roti, or neer dosa.
While dried peas give the most authentic texture and flavor, you can use frozen or canned peas in a pinch. If using frozen, add them directly to the curry with the masala paste and simmer. If using canned, drain and rinse them, and add them during the last 5 minutes of simmering as they are already cooked.
Leftover Vatana Ghashi can be stored in an airtight container in the refrigerator for up to 3 days. The gravy may thicken upon cooling; you can add a splash of water while reheating.