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Goan Tonak Inspired Prawn and Bean Curry
A Taste of Goa
Pescatarian
New
Goan Tonak Inspired Prawn and Bean Curry

with Rice and Spinach

35 min
Difficulty: 1/3
Indian

Tonak is a traditional Goan curry based around beans, grated coconut and sweet onion. Tonak literally means 'gravy' or 'curry' in the Konkani language! Our version contains added prawns, pepper and spinach, which work well with the mildly spiced sauce.

Allergens

May contain traces of allergens
Celery
Crustaceans

Utensils

Medium Saucepan
Garlic Press
Sieve
Lid
Pan
Blender

Tags

Pescatarian
New
Tasty-adventures
Ingredients
Basmati Rice

Basmati Rice

150 grams

Onion

Onion

1 unit(s)

Green Pepper

Green Pepper

1 unit(s)

Garlic Clove

Garlic Clove

4 unit(s)

Red Kidney Beans

Red Kidney Beans

1 carton(s)

Curry Powder Mix

Curry Powder Mix

1 sachet(s)

Ground Turmeric

Ground Turmeric

1 sachet(s)

Ginger Puree

Ginger Puree

15 grams

Desiccated Coconut

Desiccated Coconut

30 grams

Vegetable Stock Paste

Vegetable Stock Paste

10 grams

King Prawns

King Prawns

150 grams

Baby Spinach

Baby Spinach

40 grams

Water for the Rice

Water for the Rice

300 milliliter(s)

Butter

Butter

20 grams

Honey

Honey

1 tbsp

Water for the Sauce

Water for the Sauce

250 milliliter(s)

Preparation
1
Cook the Rice

Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.

Stir in the rice and ¼ tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Meanwhile, halve, peel and chop the onion into small pieces. Put a large frying pan on medium heat. Once hot, melt in the butter (see pantry for amount). Once melted, add the onion to the pan and fry until softened, 8-10 mins.

2
Prep the Veg

Meanwhile, halve the green pepper and discard the core and seeds. Chop into 2cm chunks. Peel and grate the garlic (or use a garlic press). Drain and rinse the kidney beans in a sieve.

Once the onion has softened, add the garlic, curry powder, turmeric and ginger puree. Fry for 1 min. Scoop the onion and spices out of the pan and transfer to a blender. TIP: If you don't have a blender, leave the onion as is and add the pepper straight to the onion.

Add a drizzle of oil to the (now empty) frying pan on medium-high heat. Once hot, add the pepper and fry until slightly softened, 5-6 mins.

3
Blend the Onion

Add the desiccated coconut to the onion in the blender and pulse until finely chopped and combined. TIP: If you don't have a blender, add the coconut to the onion and pepper.

4
Simmer the Sauce

Add the blended onion mixture, vegetable stock paste, kidney beans, honey and water for the sauce (see pantry for both amounts) to the pepper pan.

Bring to the boil, then simmer until the sauce has slightly thickened, 5-6 mins.    

5
Add the Prawns

Drain the prawns. Stir the prawns into the curry and bring to the boil, then cook for another 5-6 mins. IMPORTANT: Wash your hands and equipment after handling raw prawns. They're cooked when pink on the outside and opaque in the middle.

Add the spinach to the pan a handful at a time until wilted and piping hot, 1-2 mins.

Taste the sauce and season with salt and pepper if needed. Add a splash of water if it's a little too thick.

6
Serve

Divide the rice between bowls. 

Spoon over the goan tonak inspired curry.

Nutrition per serving

3250

kJ

Energy (kJ)

777

kcal

Energy (kcal)

21.1

g

Fat

14.8

g

of which saturates

110.3

g

Carbohydrate

16.1

g

of which sugars

21.1

g

Dietary Fibre

30.3

g

Protein

3.69

g

Salt

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