Goan Vegan Prawn Balchão

Goan Vegan Prawn Balchão is a vibrant and spicy dish that captures the essence of coastal Goan cuisine using plant-based ingredients. This flavorful preparation features marinated jackfruit, mimicking the texture of prawns, cooked in a tangy and aromatic sauce that is perfect with rice or bread.

Ingredients

• Young green jackfruit - 200 grams, chopped
• Coconut oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Garlic - 4 cloves, minced
• Ginger - 1-inch piece, grated
• Green chilies - 2, slit
• Balchão masala (or substitute with a blend of red chili powder, turmeric, and coriander powder) - 2 teaspoons
• Vinegar - 2 tablespoons
• Brown sugar - 1 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. In a pot, bring water to a boil and add the chopped jackfruit. Cook for 10 minutes until tender, then drain and set aside.
2. In a pan, heat coconut oil over medium heat. Add the finely chopped onion and sauté until it turns golden brown.
3. Stir in the minced garlic, grated ginger, and slit green chilies. Sauté for another 2 minutes until fragrant.
4. Add the tomato puree and cook for 5 minutes, stirring occasionally until it thickens.
5. Mix in the balchão masala, and cook for 1-2 minutes to release the spices' flavors.
6. Add the boiled jackfruit, vinegar, brown sugar, and salt. Stir well to coat the jackfruit with the sauce.
7. Cover and simmer for 10 minutes, allowing the flavors to meld together. Adjust seasoning if necessary.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 210
• Protein: 3 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains antioxidants that help reduce inflammation.

Tags