Heart-Healthy Homemade Tomato Chutney
Elevate your meals with this *Heart-Healthy Homemade Tomato Chutney*—a flavorful, low-fat condiment loaded with wholesome ingredients and aromatic spices. Fresh tomatoes are blanched and simmered with garlic, onion, and a medley of warming spices like mustard seeds, cumin, turmeric, and red chili powder, creating a tantalizing balance of heat and depth. Sweetened naturally with honey and brightened with apple cider vinegar, this chutney delivers a luscious tang that pairs perfectly with grilled vegetables, lean proteins, or whole-grain crackers. The use of olive oil keeps it heart-healthy, while freshly chopped cilantro adds a vibrant, fresh finish. Easy to make and perfect for meal prep, this versatile chutney is a nutritious, preservative-free alternative to store-bought sauces. Store it in the fridge and enjoy its bold flavors for up to two weeks!
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Recipe Information
Ingredients
- 8 medium-sized tomatoes
- 1 tablespoon olive oil
- 1 large, finely chopped onion
- 2 finely chopped garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 0.5 teaspoon red chili powder
- 0.5 teaspoon ground turmeric
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh cilantro
Instructions
Start by washing the tomatoes thoroughly. Score a small 'X' at the bottom of each tomato to aid in peeling later.
Bring a large pot of water to a boil and add the tomatoes. Blanch them for about 30 seconds until the skins start to peel away, then remove the tomatoes and immerse them in cold water.
Once cooled, peel and chop the tomatoes into small pieces, removing the cores.
Heat the olive oil in a wide-bottomed pan over medium heat. Add the mustard seeds and cumin seeds and sauté for about 30 seconds until they start to pop.
Add the chopped onion to the pan and cook until it turns translucent, about 5 minutes.
Stir in the chopped garlic and grated ginger, cooking for another 2 minutes until fragrant.
Mix in the chopped tomatoes, red chili powder, turmeric, salt, and black pepper. Stir to combine.
Reduce the heat to low and simmer for 20 minutes, stirring occasionally, until the tomatoes have broken down and the chutney has thickened.
Add the apple cider vinegar and honey, stirring well to ensure the honey dissolves. Cook for an additional 5 minutes to allow the flavors to meld.
Adjust seasoning with more salt or honey, if necessary.
Remove the chutney from the heat and let it cool to room temperature. Stir in the chopped cilantro just before serving.
Store the chutney in a sterilized jar in the refrigerator for up to two weeks.
Nutrition Facts
Calories |
598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2423 mg | 105% | |
| Total Carbohydrate | 102.7 g | 37% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 70.4 g | ||
| Protein | 13.4 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2820 mg | 60% | |
*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.
