Ingredients
For the legumes
- 1 cup black-eyed peas (chawli) or chickpeas (kabuli chana)
- Water for soaking and boiling
- Salt to taste
For the masala paste
- 1 cup grated coconut (fresh or frozen)
- 1 medium onion, sliced
- 5 dried red chilies (adjust to taste)
- 1 tsp coriander seeds
- 1 tsp cumin seeds
- ½ tsp turmeric powder
- 6 black peppercorns
- 2 cloves garlic
- 1 small piece tamarind (or 1 tsp tamarind paste)
- 1 tsp oil (for roasting)
For the tempering
- 1 tbsp oil (coconut oil or any neutral oil)
- ½ tsp mustard seeds
- 1 sprig curry leaves
- 1 small onion, finely chopped
- Optional: a pinch of hing (asafoetida)
Directions
Tondak is a traditional Goan curry that brings together the earthy flavors of legumes and the richness of coconut. Typically made with black-eyed peas (chawli) or chickpeas (kabuli chana), this curry is simmered in a fragrant coconut-based masala, making it a hearty, vegan-friendly dish. The combination of roasted coconut, spices like coriander, cumin, and turmeric, along with the tang of tamarind, creates a flavorful and well-balanced curry.
The dish is often tempered with mustard seeds, curry leaves, and onions, which enhances its aromatic qualities. Tondak is not only delicious but also nutritious, thanks to the protein-packed legumes and the health benefits of coconut. It pairs perfectly with steamed rice, chapati, or Goan poi bread, making it a versatile meal suitable for lunch or dinner. Whether you’re a fan of Goan cuisine or just looking to try something new, Tondak is sure to impress with its rich, creamy texture and vibrant flavors.
Here is a basic nutritional breakdown for Tondak (Goan Legume Curry) based on typical ingredients like black-eyed peas or chickpeas, coconut, and spices. Please note that these values are estimates and can vary based on portion sizes and exact ingredient quantities.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250–300 kcal |
| Protein | 8–12g |
| Fat | 15–20g |
| Saturated Fat | 10–12g |
| Carbohydrates | 25–30g |
| Fiber | 6–8g |
| Sugars | 3–5g |
| Cholesterol | 0mg |
| Sodium | 300–400mg |
| Potassium | 400–500mg |
| Vitamin A | 2–4% DV |
| Vitamin C | 6–10% DV |
| Calcium | 4–6% DV |
| Iron | 15–20% DV |
Disclaimer: The nutritional information provided for this recipe is an estimate based on standard ingredients and typical serving sizes. It may vary depending on the specific products used, portion sizes, and cooking methods. For accurate nutritional data, please consult a registered dietitian or use a specialized tool to analyze the ingredients in your recipe.
Steps
1 Done | Soak & cook legumesSoak the legumes overnight (or 6–8 hours). Pressure cook with water and salt until soft but not mushy (about 2–3 whistles for black-eyed peas, 4–5 for chickpeas). |
2 Done | Prepare the masalaHeat 1 tsp oil in a pan. Roast onion, red chilies, coriander seeds, cumin, peppercorns, and garlic till golden. Add grated coconut and sauté until it turns light brown. Cool, then grind all roasted ingredients with turmeric and tamarind to a smooth paste using a little water. |
3 Done | Cook the curryIn a pot, mix the cooked legumes and the ground masala paste. Add water as needed to adjust consistency. Simmer for 10–15 minutes to let the flavors combine. Add salt to taste. |
4 Done | TemperingHeat oil in a small pan. Add mustard seeds. When they splutter, add curry leaves, chopped onion, and hing (if using). Sauté until golden. Pour this tempering over the curry and mix well. |
5 Done | 🍽️ Serving SuggestionServe hot with steamed rice, Goan poi bread, or chapati. Pairs beautifully with a side of pickle or fried papad. |
![[Valid RSS]](https://punguskitchen.com/wp-content/uploads/2024/11/valid-rss-rogers.png "Validate my RSS feed"){kind=small}