Indian · lunch, dinner
Goan Pork Vindaloo (No Added Oil)
Video by Get Cooking Now on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Cooked with no added oil — the pork's own fat carries the spice paste — it gives about 31 g of protein a serve and is rich in selenium, zinc and vitamin B6 from the pork.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Cube the pork, keeping the fat on, rub it with 1 tsp salt and set aside. 0:52
- Blend the garlic, ginger, cumin, cinnamon, peppercorns, cloves, turmeric, 1 tsp salt and about ½ cup vinegar with the broken Kashmiri chillies to a smooth paste, adding more vinegar if needed. Rinse the blender with ¼ cup water and keep that liquid. 2:43
- Coat the pork in the paste, cover and marinate for at least 2 hours, or overnight in the fridge (bring it back to room temperature before cooking). 3:54
- Soak the tamarind in ½ cup warm water for 15 minutes and squeeze out the pulp. Mix the sliced onions through the marinated pork. 4:41
- Put the pork and onions in a heavy pan with no oil, fattier pieces at the bottom. Cover and cook on medium for 10 minutes, stirring every 5 minutes, then add the blender water and tamarind pulp and cook 5 minutes more. 5:45
- Add 1½ cups water, cover and simmer on medium-low for 15 minutes, then add ½ cup more water and cook another 10–15 minutes, stirring now and then. 7:28
- Stir in the sugar, taste for salt, sourness and heat, and cook until the pork is tender and oil floats on top, about 10 minutes more. It tastes even better after a day or two in the fridge. 8:25
Tip. Serves 6 (our estimate from 1 kg of pork). Use 1 tsp sugar for less sweetness. Keeps 3–4 days in the fridge and freezes well; serve with rice or bread.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 14%
- Protein 29%
- Fat 57%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High79%
44 µg a serve, mostly from boneless pork (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High45%
5 mg a serve, mostly from boneless pork (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High42%
1 µg a serve, mostly from boneless pork (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High39%
0.7 mg a serve, mostly from boneless pork (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source15%
690 mg a serve, mostly from boneless pork (59%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source15%
2.7 mg a serve, mostly from boneless pork (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C Source12%
11 mg a serve, mostly from onions (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source10%
43 mg a serve, mostly from boneless pork (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 7
Vitamin D9%
1.9 µg a serve, mostly from boneless pork (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate7%
28 µg a serve, mostly from onions (69%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium6%
79 mg a serve, mostly from boneless pork (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-36%
0.1 g a serve, mostly from boneless pork (95%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A3%
25 µg a serve, mostly from dried Kashmiri red chillies (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E2%
0.3 mg a serve, mostly from boneless pork (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K1%
0.9 µg a serve, mostly from onions (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Bangladeshi Shrimp Malai Curry (Chingri Malaikari)Indian · 462 kcal · 19 g protein
Bengali Fish Curry with Mustard and Poppy (Machher Jhal)Indian · 220 kcal · 16 g protein
Bhetki Machher Jhol (Bengali Fish Curry with Vegetables)Indian · 260 kcal · 24 g protein
Chatpata Bhindi AlooIndian · 165 kcal · 3.7 g protein
Creamy Chana Masala (No Cream)Indian · 397 kcal · 14 g protein
Dhaba-Style Rajma MasalaIndian · 343 kcal · 14 g protein
Recipe and video by Get Cooking Now; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.