Vegetable Caldin
A creamy and mild Goan curry made with mixed vegetables simmered in a fragrant coconut milk base. This comforting dish gets its subtle tang from tamarind and is perfect paired with steamed rice.
For 4 servings
Prepare the Masala Paste
- In a high-speed blender, combine the fresh grated coconut, green chilies, ginger, garlic, coriander seeds, cumin seeds, turmeric powder, and tamarind paste.
- Add 1/4 cup of water and blend until you have a completely smooth, fine paste. If needed, add another tablespoon or two of water to facilitate blending.
Sauté Aromatics and Masala
- Heat the coconut oil in a heavy-bottomed pan or kadai over medium heat.
- Add the finely chopped onion and sauté for 4-5 minutes until it becomes soft and translucent.
- Add the ground masala paste to the pan. Cook, stirring frequently, for 5-7 minutes until the paste is fragrant and the raw smell of the spices has disappeared.
Cook the Vegetables
- Add the cubed potato, carrot, and cauliflower florets to the pan. Stir well to coat them evenly with the masala and sauté for 2 minutes.
- Pour in the thin coconut milk and add salt. Stir to combine and bring the mixture to a gentle simmer.
- Cover the pan, reduce the heat to low, and cook for 10-12 minutes, or until the potatoes and carrots are about 80% cooked.
- Add the chopped French beans and green peas. Stir and continue to cook, covered, for another 4-5 minutes until all vegetables are tender yet retain a slight bite.
Finish the Curry
- Reduce the heat to the absolute lowest setting. Gently pour in the thick coconut milk and the optional sugar. Stir carefully to combine.
- Warm the curry through for 2-3 minutes. It is crucial that you do not let it boil, as this can cause the thick coconut milk to split or curdle.
- Turn off the heat. Stir in the fresh lime juice to brighten the flavors.
Garnish and Serve
- Garnish the Vegetable Caldin with freshly chopped coriander leaves.
- Serve immediately with hot steamed rice or traditional Goan pao (bread).
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use freshly grated coconut. If unavailable, you can use unsweetened desiccated coconut soaked in warm water for 20 minutes before grinding.
- 2To prevent the curry from curdling, never boil it after adding the thick coconut milk. Gentle heating is the key to a creamy texture.
- 3Lightly toasting the coriander and cumin seeds in a dry pan before grinding will release their essential oils and add a deeper, more aromatic flavor to the masala.
- 4If you don't have tamarind paste, you can use 1 teaspoon of kokum extract or increase the lime juice at the end for a similar tangy note.
- 5To make your own coconut milk, blend 1 cup of fresh grated coconut with 1 cup of warm water. Squeeze through a cheesecloth for thick milk. Add more water to the pulp and repeat for thin milk.
Adapt it for your goals.
Protein Boost
Add 1 cup of cubed paneer or firm tofu along with the green peas for a protein-rich version. Sauté the paneer or tofu lightly before adding.
Different VegetablesDifferent Vegetables
This curry is very versatile. Feel free to use other vegetables like pumpkin, sweet potato, drumsticks, or mushrooms.
Spicier VersionSpicier Version
Increase the number of green chilies or add 1/4 teaspoon of black pepper powder along with the other spices in the masala paste for a bit more heat.
Why this is on our healthy list.
Rich in Vitamins and Minerals
The variety of vegetables like carrots, cauliflower, and peas provides essential vitamins such as Vitamin A, C, and K, as well as minerals like potassium and manganese.
Provides Healthy Fats
Coconut milk is a great source of medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and used for energy by the body compared to other fats.
Anti-inflammatory Properties
The inclusion of spices like turmeric (containing curcumin), ginger, and garlic provides powerful anti-inflammatory and antioxidant benefits, which can help combat oxidative stress.
Good Source of Dietary Fiber
Loaded with vegetables, this curry is high in dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Frequently asked questions
One serving of Vegetable Caldin (approximately 1 cup or 265g) contains around 320-360 calories, primarily from the coconut milk and vegetables. The exact count can vary based on the specific vegetables used and the fat content of the coconut milk.