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A comforting Goan curry made with mixed vegetables simmered in a fragrant, roasted coconut and spice masala. This rich and flavorful dish is perfect with steamed rice or Goan pav.
For 4 servings
Roast the Masala Ingredients
Grind the Masala Paste
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A comforting Goan curry made with mixed vegetables simmered in a fragrant, roasted coconut and spice masala. This rich and flavorful dish is perfect with steamed rice or Goan pav.
This goan recipe takes 60 minutes to prepare and yields 4 servings. At 323.22 calories per serving with 6.55g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Curry Base
Cook the Vegetables and Masala
Simmer and Finish the Curry
Add 1 cup of boiled white peas (vatana) or chickpeas along with the other vegetables for a heartier curry.
For a richer, creamier texture, stir in 1/4 cup of thick coconut milk at the very end of cooking. Do not boil after adding it.
This curry is versatile. Feel free to use other vegetables like drumsticks, white pumpkin (ash gourd), or mushrooms.
Loaded with a variety of vegetables like carrots, beans, and peas, this curry is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of coconut, both grated and as oil, provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a quick source of energy and may support metabolism.
Spices like turmeric, cloves, cinnamon, and peppercorns are rich in antioxidants. These compounds help combat oxidative stress and inflammation in the body, contributing to overall health.
Ingredients like ginger, garlic, and turmeric have well-known anti-inflammatory and antimicrobial properties that can help strengthen the immune system.
One serving of Vegetable Tonak (approximately 1 cup) contains around 250-280 calories, excluding any accompaniments like rice or bread. This is an estimate and can vary based on the specific vegetables and amount of oil used.
Yes, Vegetable Tonak is a healthy dish. It is packed with fiber and vitamins from the mixed vegetables, healthy fats from coconut, and beneficial compounds from the various spices. It is also naturally vegan and gluten-free.
The authentic flavor comes from the freshly roasted and ground masala, known as 'vatap'. The slow roasting of coconut until it's deep brown, combined with whole spices and a hint of tamarind, creates the signature rich, tangy, and aromatic taste of Goan Tonak.
Absolutely! Vegetable Tonak tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if it has thickened too much.
Yes, this curry freezes well. Cool it completely before transferring to a freezer-safe container. It can be frozen for up to 2 months. Thaw it overnight in the refrigerator and reheat gently. Note that potatoes can sometimes change texture upon freezing.
Traditionally, Vegetable Tonak is served with Goan pav (local bread rolls) for dipping. It also pairs beautifully with steamed rice, poee (another Goan bread), or chapatis.