AI-generated photo.
Indian · Iconic, Goa · India
Pork vindaloo
Also called vindalho
Pork vindaloo (vindalho), a Goa plate from India.
Pai editors’ mark 5 / 5
Plan, list, and collections
Pork vindaloo is cooked in Goa as its own plate, not as a copy of a restaurant menu. Fry garlic and cayenne, then simmer the pork in vinegar until it is sharp and tender. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
91
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 51%
- Carbs 24%
- Fat 25%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 33.5 g of protein in the serving.
Suits · Low sodium
About 378 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Pork tenderloin164 kcal
- Potato42 kcal
- Olive oil31 kcal
- Yellow onion14 kcal
- Garlic7 kcal
- Cayenne4 kcal
Glycemic load
Estimated glycemic load for this count: 9.1. The bands come from the ingredient table.
Portion
One serving is about 268 kcal. Two portions would be about 536 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 201 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 268 kcal | 13% |
| Protein | 33.5 g | 67% |
| Carbohydrate | 15.8 g | 6% |
| Fiber | 2.4 g | 9% |
| Total sugars | 2.2 g | 4% |
| Fat | 7.3 g | 9% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 98 mg | 33% |
| Sodium | 378 mg | 16% |
| Potassium | 959 mg | 20% |
| Calcium | 41 mg | 3% |
| Iron | 3 mg | 17% |
| Magnesium | 64 mg | 15% |
| Zinc | 3.2 mg | 29% |
| Vitamin A | 26 mcg | 3% |
| Vitamin C | 15.8 mg | 18% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 5 mcg | 4% |
| Thiamin (B1) | 1.6 mg | 132% |
| Riboflavin (B2) | 0.6 mg | 43% |
| Niacin (B3) | 10.8 mg | 68% |
| Vitamin B6 | 1.5 mg | 86% |
| Folate | 17 mcg | 4% |
| Vitamin B12 | 0.8 mcg | 32% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Pork tenderloin4 pieces600 g
Apple cider vinegar3 tbsp45 ml
Cayenne1 tsp5 g
Garlic6 cloves18 g
Ground cumin1 tsp3 g
Ground turmeric0.5 tsp2 g
Yellow onion1 onion140 g
Potato2 potatoes220 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Pork vindaloo. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh pork tenderloin, apple cider vinegar, cayenne, garlic, ground cumin, ground turmeric, yellow onion, potato, kosher salt, olive oil. Pork vindaloo is cooked in Goa as its own plate, not as a copy of a restaurant menu. Fry garlic and cayenne, then simmer the pork in vinegar until it is sharp and tender. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Pork vindaloo is cooked in india. Also called vindalho. Add the herb at the end so it stays green and fragrant.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Pork vindaloo, until the edges take a little color. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Pork vindaloo at a quiet simmer, about 195°F / 90°C. Start checking at 48 minutes. Pork vindaloo is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 48 min
- 🇮🇳 IndiaSouth Asiaicon-india-pork-vindaloo-step-4
Pork vindaloo, step 5
Step 5 · Pork vindaloo
5Check the center of Pork vindaloo, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇮🇳 IndiaSouth Asiaicon-india-pork-vindaloo-step-5
Pork vindaloo, step 6
Step 6 · Rest 5 min
6Rest Pork vindaloo for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in india, with the sauce or garnish that belongs to it. Film Pork vindaloo in this shot order and no other: a tight shot of the crust or surface; tongs turning one piece; fish just turning opaque and flaking; a thermometer in the thickest center. Slate words for the editor: griddle, zester, simmer, luster, drift, sable, iron, bronzed, velvety, nacre.
Rest 5 min
How you know it is done
Pork vindaloo is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Pork vindaloo looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Pork vindaloo turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Pork vindaloo, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Pork vindaloo is one of the plates people ask for by name from Goa.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Fry garlic and cayenne, then simmer the pork in vinegar until it is sharp and tender.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.