Chutney is a healthy addition to meal when consumed in moderation and made with nutritious ingredients.
The healthiness of chutney depends on its ingredients and preparation method. It is a popular spicy dip from Indian cuisine which can be savoured with breakfast to lunch, snack or dinner.
Here, we serve chutney with dosa, idli, upma, pongal, poha etc., for breakfast or can be used as a dip for various fritters or as a spread for sandwiches.
Before we jump into recipes of varied chutneys, let us consider some important factors that make chutney healthy:
1. Ingredients: Always use fresh fruits, vegetables, and herbs are generally healthier. Avoid excessive amounts of sugar, salt, or unhealthy fats. Ingredients like tomatoes, onions, garlic, cilantro, mint, or various fruits can offer nutritional benefits.
2. Nutritional Content: Added sweeteners or salt makes chutney high on sugar or sodium.to make a healthier diet have lower sugar and sodium content.
3. Portion Size: One has to watch and consume chutney in appropriate or in a moderate portion size as excessive consumption can lead to excess calorie intake.
4. Homemade vs. Store-bought: A store bought chutney have added preservatives, artificial colours, unhealthy additives and taste enhancers. Where as at chutney at home, we have liberty over the ingredients we want to add plus hygienic conditions of preparing.
In conclusion, chutney can be a healthy addition to a diet when made with nutritious ingredients, consumed in moderation, and paired with balanced meals. However, it's essential to be mindful of ingredients, portion sizes, and overall dietary patterns to ensure that chutney contributes positively to overall health and well-being.
Now, coming to the top three chutney recipes:
Coconut Chutney
Ingredients
⅔ cup Coconut, grated
2 Green chilies
2 tsps fried gram
¼ inch ginger
4 sprigs Cilantro or Coriander leaves
½ cup Water
¼ teaspoon Salt
tamarind as needed
½ tsp cumin
Tempering
1 tsp oil
¼ teaspoon mustard seeds
1 broken red chilli
¼ teaspoon cumin seeds
1 sprig curry leaf
pinch of hing
Method: On a medium heat, dry roast both chanal and urad dal until golden and aromatic, turn off and add cumin.
Cool all of these and add in a mixie jar,along with all the rest of the ingredients and blend to a smooth paste. You can adjust water and salt as desired. Transfer this to a bowl and temper it with the ingredients given below in the tempering.
Tempering: In a pan on medium heat, add oil. Once hot, add mustard seeds. When they start to splutter, add red chilies, curry leaves, and saute for a few seconds. Switch off the flame. Add it to the chutney and mix.
2 Mint Chutney
Ingredients
½ cup Coconut, grated
½ cup pudina/mint
2 Green chilies
1 tbsp roasted gram (bhuna chana)
½ inch ginger
2 garlic cloves
½ tsp cumin
4 sprigs Cilantro or Coriander leaves
½ cup Water
¼ teaspoon Salt
Lemon juice or 1 tsp tamarind paste
Tempering
Oil as needed
1 red chilli broken
¼ tsp mustard
½ tsp urad dal
Pinch of hing
Method: Add all ingredients and blend first, gradually add water little by little.
Add mint leaves, ginger, green chillies, lemon juice, coconut and salt, to blend into coarse chutney. Gradually add water and blend until its smooth.
Temper: Heat oil in a small pan. Add mustard, cumin and red chillies. When the seeds spluttter, add the curry leaves and hing. Once the leaves turn crisp pour this to the chutney. Give a stir and serve.
This mint chutney goes well with idlis, kebabs and other snacks.
3. Tomato Peanut Chutney
This chutney is popular in south and a great side for idli, dosa, uttampam or pessarattu.
Ingredients
1 tablespoon Oil
½ teaspoon Cumin seeds
5 Dry red chilies
6 Garlic cloves, chopped roughly
1 tablespoon Dalia or Hurigadale or Putani
¼ cup Peanuts or Groundnut
¼ cup Coconut , grated or chopped
1 Tomato, cut into cubes
2 cloves garlic
½ cup Water
¼ teaspoon Garam masala powder
¼ teaspoon Salt
Temper:
1 tsp oil
1 tsp mustard seeds
2 tsp urab dal
1 sprig of curry leaves
1 dry red chile, broken
Method: Heat oil in a pan on a medium heat and saute roughly chopped tomatoes till they are soft and pulpy.
Transfer it to a plate and heat oil in the same pan.
This time add cumin seeds, after it splutter, add dry red chilles, garlic and saute for a few seconds. Next add dalia, fry peanuts (with no skin), garlic and dried red chillies for 2 minutes. Take it off the flame and let it cool down.
Then add everything to a blender along with salt and pulse it till smooth.
Temper: In a pan on medium heat, add oil. Once hot, add mustard seeds. When they start to splutter, add red chilies, curry leaves, and saute for a few seconds. Switch off the flame. Add it to the chutney and mix.