Heart-Healthy Indian Mint Sauce
Experience the vibrant flavors of "Heart-Healthy Indian Mint Sauce," a refreshing low-fat condiment that's perfect for enhancing your favorite dishes. This recipe blends fresh mint and cilantro leaves with creamy low-fat yogurt, zesty lemon juice, and a touch of garlic, ginger, and cumin for a balanced, aromatic profile. A small green chili adds a subtle kick, making it ideal for dipping, drizzling, or serving alongside popular Indian favorites like samosas, kebabs, or wraps. Ready in just 10 minutes, this easy and nutritious sauce is not only delicious but also supports a heart-healthy lifestyle, thanks to its low-fat and fresh ingredient lineup. Chilled for extra flavor depth, it's the perfect addition to your table for a burst of cooling zest.
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Recipe Information
Ingredients
- 1 cup fresh mint leaves
- 1 cup fresh cilantro leaves
- 1 cup plain low-fat yogurt
- 1 tablespoon lemon juice
- 1 small green chili
- 1 clove garlic
- 0.5 inch ginger
- 0.5 teaspoon cumin powder
- 0.25 teaspoon salt
- 2 tablespoons water
Instructions
Rinse the mint and cilantro leaves thoroughly under cold water to remove any grit or impurities. Shake off excess water or gently pat them dry with a paper towel.
In a blender or food processor, combine the mint leaves, cilantro leaves, plain low-fat yogurt, lemon juice, green chili, garlic, and ginger. Cut the green chili into smaller pieces for easier blending.
Add the cumin powder, salt, and water to the blender. Blend the mixture until smooth, stopping occasionally to scrape down the sides if necessary.
Taste the sauce and adjust the seasoning if necessary, adding more salt or lemon juice to taste.
Transfer the mint sauce to a serving bowl or an airtight container if storing.
Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
Serve the mint sauce as a dip, with grilled meats, or as a condiment alongside Indian dishes like samosas, kebabs, or wraps.
Nutrition Facts
Calories |
351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 846 mg | 37% | |
| Total Carbohydrate | 59.3 g | 22% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 30.8 g | ||
| Protein | 28.8 g | 58% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 1327 mg | 102% | |
| Iron | 26.2 mg | 146% | |
| Potassium | 2845 mg | 61% | |
*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.
