As Indians, we definitely love our chutneys! They make for a perfect side dish and go with each and every meal. They pack a flavourful punch and are healthy too as they are low calorie and rich in antioxidants. But market-bought chutneys are high on preservatives, so it is better to make them at home. Here is how to make 5 healthy chutneys at home.
A chutney is a condiment or relish that originated in India, typically made from a combination of spices, herbs, fruits, and vegetables. Chutneys can be sweet, sour, or spicy, and are often used to add flavour and texture to dishes such as curries, sandwiches, and snacks. They can be made with a wide variety of ingredients, including tomato, tamarind, mint, cilantro, and coconut. Chutneys are also commonly used in Indian cuisine as a dip or spread.
Here are 5 healthy chutneys that can be easily made at home with minimal ingredients and efforts.
Cilantro, also known as coriander, is rich in antioxidants and anti-inflammatory compounds that can help improve digestion, lower blood sugar levels, and reduce the risk of chronic diseases. Additionally, the mint in this chutney can help freshen your breath and soothe stomach discomfort.
How to make coriander chutney:
Cilantro chutney is a popular Indian condiment made from fresh cilantro, mint, lemon juice, and spices. To make it, blend 1 cup of fresh cilantro, 1/4 cup of mint leaves, 1/4 cup of lemon juice, 1/4 cup of water, 1/2 teaspoon of salt, and 1/4 teaspoon of cumin powder in a blender until smooth. Serve as a dip for vegetables.
Mint is known for its refreshing and cooling properties, and is also known to have antimicrobial and anti-inflammatory properties that can help with digestion and respiratory issues. Mint chutney is a refreshing and flavourful condiment that pairs well with Indian snacks and chaats.
How to make mint chutney:
To make it, blend 1 cup of fresh mint leaves, 1/4 cup of cilantro leaves, 1/4 cup of yogurt, 1/4 cup of water, 1/2 teaspoon of salt, and 1/4 teaspoon of cumin powder in a blender until smooth. Serve as a dip for tandoori chicken.
Tamarind or imli is a good source of antioxidants and has been traditionally used to support healthy digestion. Tamarind is also a good source of vitamin C and other important minerals. Tamarind chutney is a sweet and tangy condiment that adds a delicious twist to Indian street food.
How to make tamarind chutney:
To make it, soak 1/4 cup of tamarind pulp in 1 cup of warm water for 15 minutes. Then, strain the mixture and add 1/4 cup of jaggery, 1/4 teaspoon of cumin powder, 1/4 teaspoon of red chili powder, and 1/2 teaspoon of salt. Cook over low heat for 10 minutes, stirring constantly. Serve with dahi vadas.
Coconut is a good source of healthy fats and has been shown to improve heart health and support weight loss. It also has antimicrobial properties and is a good source of dietary fiber. Coconut chutney is a creamy and flavorful condiment that is a staple in South Indian cuisine.
How to make coconut chutney:
To make it, grind 1 cup of fresh grated coconut, 1/4 cup of roasted chana dal, 1/4 cup of yogurt, 1/4 cup of water, 1/2 teaspoon of salt, and 1/4 teaspoon of mustard seeds in a blender until smooth. Serve with idlis or dosa as a dip.
Tomatoes are an excellent source of vitamin C and other antioxidants, which are beneficial for maintaining overall health and preventing chronic diseases. Tomatoes also contain lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and cancer. Tomato chutney is a simple and delicious condiment that is perfect for sandwiches.
How to make tomato chutney:
To make it, heat 2 tablespoons of oil in a pan and add 1/2 teaspoon of mustard seeds. Once the seeds start to pop, add 1 finely chopped onion and sauté until golden brown. Then, add 2 chopped tomatoes, 1/4 teaspoon of turmeric powder, 1/2 teaspoon of salt, and 1/4 teaspoon of sugar. Cook until the tomatoes are soft and mushy. Serve with sandwiches or burgers.
These are just a few examples of the many healthy chutneys that can be made at home. Experiment with different combinations of herbs, spices, and fruits to create your own unique chutneys. Enjoy!
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