As Indians, we love our chutneys! They are a perfect side dish and go with each and every meal. They pack a tasty punch and are also healthy as they are low in calories and high in antioxidants. But market-bought chutneys are rich in preservatives, so it’s better to make them at home. Here’s how to make 5 healthy chutneys at home.
A chutney is a condiment or condiment that originated in India, usually made from a combination of spices, herbs, fruits and vegetables. Chutneys can be sweet, sour or spicy, and are often used to add flavor and texture to dishes such as curries, sandwiches and appetizers. They can be made with a wide variety of ingredients including tomato, tamarind, mint, coriander and coconut. Chutneys are also commonly used in Indian cuisine as a dip or spread.
How to make chutney?
Here are 5 healthy chutneys that can be easily made at home with minimal ingredients and effort.
1. Coriander chutney
Coriander, also known as cilantro, is rich in antioxidants and anti-inflammatory compounds that can help improve digestion, lower blood sugar levels, and reduce the risk of chronic disease. Plus, the mint in this chutney can help freshen your breath and soothe an upset stomach.
How to make coriander chutney:
Coriander chutney is a popular Indian condiment made with fresh coriander, mint, lemon juice and spices. To make it, mix 1 cup fresh cilantro, 1/4 cup mint leaves, 1/4 cup lemon juice, 1/4 cup water, 1/2 teaspoon salt, and 1/4 teaspoon cumin powder a blender until smooth. Serve as a dip for vegetables.
2. Mint chutney
Peppermint is known for its cooling and refreshing properties, and is also known to have antimicrobial and anti-inflammatory properties that can help with digestion and respiratory problems. Mint chutney is a refreshing and flavorful condiment that pairs well with Indian appetizers and chaats.
How to make mint chutney:
To make it, mix 1 cup fresh mint leaves, 1/4 cup cilantro leaves, 1/4 cup yogurt, 1/4 cup water, 1/2 teaspoon salt, and 1/4 teaspoon cumin powder a blender until smooth. Serve as a dip for tandoori chicken.
3. Tamarind chutney
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 do this, 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 jaggery, 1/4 teaspoon cumin powder, 1/4 teaspoon red chili powder and 1/2 teaspoon salt. Simmer for 10 minutes, stirring constantly. Serve with dahi vadas.
4. Coconut chutney
Coconut is a good source of healthy fats and has been shown to improve heart health and aid in 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 fresh grated coconut, 1/4 cup toasted chana dal, 1/4 cup yogurt, 1/4 cup water, 1/2 teaspoon salt and 1/4 teaspoon seeds of mustard in a blender until smooth. Serve with idlis or dosa as dip.
5. Tomato chutney
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 perfect for sandwiches.
How to make tomato chutney:
To do this, heat 2 tablespoons of oil in a pan and add 1/2 teaspoon of mustard seeds. When the seeds start to pop, add 1 finely chopped onion and fry until golden brown. Then add 2 chopped tomatoes, 1/4 tsp turmeric powder, 1/2 tsp salt and 1/4 tsp sugar. Cook until the tomatoes are soft and mushy. Serve with sandwiches or hamburgers.
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!