Heart-Healthy Groundnut Chutney
Elevate your meals with this delectable and *Heart-Healthy Groundnut Chutney*, a flavorful twist on a classic Indian condiment. Packed with the nutty richness of roasted peanuts and the natural zest of fresh ginger, garlic, and green chilies, this chutney is as nutritious as it is delicious. The vibrant addition of coriander leaves and tangy tamarind paste makes every bite a burst of flavor. What sets this recipe apart is its heart-smart touch: a light tempering with olive oil, mustard seeds, and curry leaves adds an aromatic pop while keeping the dish wholesome and low in unhealthy fats. Ready in just 25 minutes, this versatile chutney pairs beautifully with dosas, idlis, or even as a spread for wraps, making it a perfect companion for healthy yet satisfying meals. Keywords: peanut chutney recipe, heart-healthy condiment, Indian side dish, groundnut chutney, healthy dip.
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Recipe Information
Ingredients
- 1 cup raw peanuts
- 1 inch piece ginger
- 2 units garlic cloves
- 2 units green chilies
- 0.5 cup coriander leaves
- 1 tablespoon tamarind paste
- 0.5 teaspoon salt
- 0.5 cup water
- 0.5 teaspoon mustard seeds
- 8 leaves curry leaves
- 1 teaspoon olive oil
Instructions
Heat a pan over medium flame and dry roast the raw peanuts for about 5-7 minutes until they are golden brown and aromatic. Stir continuously to avoid burning. Once done, let them cool completely.
In a blender, combine the roasted peanuts, ginger, garlic, green chilies, coriander leaves, tamarind paste, salt, and water. Blend until you obtain a smooth, slightly thick chutney consistency. Add a bit more water if needed to adjust the thickness.
For the tempering, heat olive oil in a small skillet over medium heat. Add mustard seeds and let them splutter.
Add the curry leaves to the skillet and sauté for a few seconds until aromatic.
Pour the tempering over the blended peanut chutney and mix well.
Serve as a side condiment or dip with your choice of dishes.
Nutrition Facts
Calories |
1089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.5 g | 117% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1228 mg | 53% | |
| Total Carbohydrate | 42.4 g | 15% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 18.3 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1468 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
