This rich, flavorful Indian Konkani curry is packed with protein from lentils (dal) and soy curls that bake in a delicious Konkani chicken curry sauce seasoned with cumin, coriander, Kashmiri chili, cinnamon, black pepper and coconut. 2 steps 1 pan casserole. Gluten-free
Konkani is a cuisine from the coastal region of western India. It has its own set of flavors and sauce as well as sub-cuisines or cuisines that originated from it and then changed with influences from various factors. Goan cuisine and Malvani cuisine and more fall in these categories. Coconut in various forms, cumin, coriander, clove, cinnamon, black pepper are often seen in Konkani recipes.
I had a version of Konkani chicken masala from way back around my first book. I simplified it and modified it to make it a 2 step baked version and use the base sauce with lentils and soycurls!
I also converted the dish into a casserole so it is easier to cook and you don’t have to use many pans or stand around sautéing in the kitchen.
You can omit the soy curls and use chickpeas or more lentils to make it soy-free. The two proteins make this a nutritious high protein curry that you serve with quinoa or whole grain bread for even more protein! the sauce is absolutely delicious and you can cook it in a pan or bake it, and then use whichever protein you like with it!
Why You’ll Love Konkani Dal Curry
- flavorful curry sauce with tender lentils and toothsome soy curls
- easy to make in one pan in the oven, instead of three to four pans on the stovetop
- protein packed
- gluten-free and nut-free.
More Indian Casserole Recipes
For the other sauce ingredients:
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In a 9×13-inch or larger baking dish and add the oil. Spread the oil around and add the onions, ginger and garlic, and a good pinch of salt.
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Preheat the oven to 400º F (205º C).
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In a small bowl combine all the spices and sprinkle half the spice mix on the onion mixture and mix really well. Place the baking dish in the oven and bake for 15 minutes or until the onion starts to turn translucent.
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Remove the baking dish from the oven and add the shredded coconut to the baking dish while it’s hot and mix and let sit for 1 minute. The coconut will get fragrant and toasted.
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Add the reserved spices, cilantro, salt, lentils, soy curls, vegetables, broth, and 1 cup coconut milk, and mix really well. Even the mixture out and cover the baking dish with parchment and place it back into the oven. Bake for 40-45 minutes. Depending on your lentils, they might be done at the 35-minute mark or at the 50-minute mark depending on the type and age of the lentils.
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Once the lentils are cooked to your preference, remove the baking dish from the oven. Mix really well. Taste and adjust salt and flavor carefully. Add more warm coconut milk(so the baking dish doesn’t break due to the temperature difference) or non-dairy cream at this point because the lentils and soycurls will have absorbed a lot of the liquid.
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Garnish with cilantro, lemon juice, and pepper flakes, and serve. You can also drizzle some non-dairy cream on top . Serve with some flatbread, garlic naan, sourdough or rice.
This recipe contains coconut and soy. It is gluten-free and doesn’t contain any other nuts.
To make it Soyfree: use more lentils or cooked chickpeas instead of soycurls. Make sure to use Soyfree non dairy cream
To make it coconut-free: use a different non dairy milk or use water or Stock. Fold in some non dairy cream or cashew cream or non dairy yogurt in the end.
To make it in a saucepan: Add oil to a large saucepan over medium heat. Add the onion, ginger, garlic and half the spices and cook for 8-10 mins, stirring occasionally. Then add the rest of the ingredients as mentioned. Add 1/2 cup more of stock and partially cover and cook for 35-45 minutes or until the lentils are cooked to preference .
Calories: 308kcal, Carbohydrates: 41g, Protein: 19g, Fat: 8g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 515mg, Potassium: 631mg, Fiber: 18g, Sugar: 5g, Vitamin A: 2757IU, Vitamin C: 16mg, Calcium: 124mg, Iron: 6mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients and Substitutions
- oil – To grease the pan and cook the aromatics.
- aromatics – Onion, garlic, and ginger are the first layer of flavor in this casserole.
- spices – Kashmiri chili powder, black pepper, coriander, cumin, cinnamon, cloves, mustard, and nutmeg add the second flavor layer.
- shredded coconut – Adds texture and flavor to the sauce.
- cilantro – Adds so much fresh flavor! You’re adding it to the sauce and using it as a garnish, though it is optional.
- dry lentils – For protein. They will cook up right in the baking pan!
- soy curls – Add so much great texture! If you don’t like soy curls, use more lentils or use cooked chickpeas.
- vegetables – For texture and flavor. Use your favorite veggies!
- water – To cook the lentils.
- coconut milk – To cook the lentils and add creaminess to the Konkani curry sauce.
- garnishes – Cilantro, lemon juice, and pepper flakes finish this dish.
Tips
- If your coconut flakes are large, pulse them in the blender or food processor until you have a coarse meal.
- If you add more coconut milk at the end, make sure it’s not cold, because adding cold liquid to a hot pan can cause the pan to crack.
How to Make Konkani Curry Casserole
In a 9-by-13-inch or larger baking dish and add the oil. Spread the oil around and add the onions, ginger and garlic, and a good pinch of salt.
Preheat the oven to 400º F (205º C).
In a small bowl combine all the spices and sprinkle half the spice mix on the onion mixture and mix really well.
Place the baking dish in the oven and bake for 10 to 15 minutes or until the onion starts to turn translucent.
Remove the baking dish from the oven and add the shredded coconut to the baking dish while it’s hot and mix really well and let sit for a minute. The coconut will get fragrant and toasted.
Add the rest of the spices, cilantro, salt, lentils, soy curls, vegetables, broth, and coconut milk, and mix really well. Even the mixture out and cover the baking dish with parchment and place it back into the oven.
Bake for 40 to 45 minutes. Depending on your lentils, they might be done at the 35-minute mark or at the 50-minute mark depending on the type and age of the lentils.
Once the lentils are cooked to your preference, remove the baking dish from the oven. Mix really well.
Taste and adjust salt and flavor carefully. Add more warm (so the baking dish doesn’t break due to the temperature difference) coconut milk or non-dairy milk at this point because the lentils will have thickened quite a bit.
Garnish with cilantro, lemon juice, and pepper flakes, and serve. You can also drizzle some non-dairy cream on top before serving it with some flatbread or rice.
Frequently Asked Questions
The Konkan coast is a particularly fertile part of western India. It incorporates a lot of onion, fresh coconut, and regional spices.
This Konkani curry contains coconut and soy. It is gluten-free and doesn’t contain any other nuts.
To make it Soyfree: use more lentils or cooked chickpeas instead of soycurls. Make sure to use Soyfree non dairy cream
To make it coconut free: use a different non dairy milk or use water or Stock. Fold in some non dairy cream or cashew cream or non dairy yogurt in the end.
