Goa Recipes
 
Pork Vindaloo  
   
Serves 8

Ingredients

3 large onions, sliced

2 teaspoon ground cumin

5 cloves garlic, crushed

2 teaspoons ground turmeric

1 teaspoon ground cardamom

2 teaspoons mustard powder

1 teaspoon ground cloves

1 teaspoon ground ginger

1 tablespoon cracked black peppercorns

3 tablespoons white Vinegar/ feni

3 teaspoons chilli powder, or to taste

1 kg pork, cut into 3 cm cubes

1 teaspoon ground cinnamon

4 tablespoons oil

Method
Combine two sliced onions in a blender or food processor with garlic, cardamom, cloves, peppercorns, chilli, cinnamon, cumin, turmeric, mustard, ginger, and vinegar. Blend to a smooth paste.
Combine meat in a bowl with a quarter of the paste. Stand at least 4 hours, preferably overnight.
Heat oil in a saucepan and saute remaining onion until tender and light brown. Add the rest of the spice paste, stir low heat for 3 minutes.
Add the pork mixture, cover, simmer over low heat for about 1 hour or till the meat is tender.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

247

 Carotene  ( μg )

15.42
Protein (g)

24.67

Vitamin C  (mg)

3.09
Carbohydrate (g)

5.79

 Mg  (mg)

17.33
Fat (g)

13.9

 Na  (mg)

2.96
Fibre (g)

0.97

 K  (mg)

57.91
Minerals (g)

1.67

 Mn  (mg)

0.25
Calcium  (mg)

75.69

 Zn  (mg)

0.28
Phosphorus  (mg)

293.91

 Cr  (mg)

0.005
Iron  (mg)

4.09

  

 

Modification
Choose lean meat like chicken, beef muscle, lean goat meat etc
Reduce the amount of oil used
Ingredients

3 large onions, sliced

2 teaspoon ground cumin

5 cloves garlic, crushed

2 teaspoons ground turmeric

1 teaspoon ground cardamom

2 teaspoons mustard powder

1 teaspoon ground cloves

1 teaspoon ground ginger

1 tablespoon cracked black peppercorns

3 tablespoons white Vinegar/ feni

3 teaspoons chilli powder, or to taste

1 kg Lean meat, cut into 3 cm cubes

1 teaspoon ground cinnamon

4 tablespoons oil

NUTRIENT COMPOSITION PER SERVING
MACRONUTRIENTS
Energy (Kcal)

235
Protein (g)

29.54
Carbohydrate (g)

5.79
Fat (g)

10.39
Fibre (g)

0.97
Minerals (g)

1.67