Heart-Healthy Onion Chutney
Brighten up your meals with this flavorful and wholesome **Heart-Healthy Onion Chutney**, a delightful twist on traditional chutney recipes. Crafted with the natural sweetness of caramelized red onions, aromatic mustard and coriander seeds, and a zing of fresh ginger and garlic, this chutney is a symphony of bold, warming spices. A splash of balsamic vinegar adds a tangy depth, perfectly balanced with hints of turmeric and freshly chopped cilantro. Low in saturated fat and prepared with heart-friendly olive oil, this recipe is perfect for those seeking a nutritious, guilt-free condiment. Ready in under 45 minutes, this chutney pairs beautifully with grilled proteins, whole-grain breads, or as a savory topping for roasted veggies. Whether served warm or at room temperature, it’s sure to become your go-to for adding a burst of flavor to any dish. Ideal for vegans, vegetarians, and anyone craving a healthy yet indulgent side!
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Recipe Information
Ingredients
- 3 medium Red onions
- 1 tablespoon Olive oil
- 2 large Garlic cloves
- 1 inch piece Fresh ginger
- 2 tablespoons Balsamic vinegar
- 1 teaspoon Mustard seeds
- 1 teaspoon Coriander seeds
- 0.5 teaspoon Turmeric powder
- 8 leaves Curry leaves
- 3 tablespoons Cilantro
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Peel and finely slice the red onions. Set aside.
Peel and mince the garlic cloves.
Peel and grate the ginger.
Heat the olive oil in a large non-stick pan over medium heat.
Add mustard seeds and coriander seeds to the pan and sauté until they start to pop.
Add the curry leaves, minced garlic, and grated ginger. Stir for 1-2 minutes until aromatic.
Add the sliced onions to the pan, stirring well to coat them with the spices and oil.
Reduce the heat to low, cover the pan, and cook the onions gently for 20 minutes, stirring occasionally, until they are soft and lightly caramelized.
Add balsamic vinegar, turmeric powder, salt, and black pepper. Stir well.
Cook uncovered for another 10 minutes until the mixture thickens and most of the liquid has evaporated.
Chop the cilantro and add it to the chutney. Mix well and cook for an additional minute.
Remove from heat and let it cool slightly before serving. This chutney can be served warm or at room temperature.
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1216 mg | 53% | |
| Total Carbohydrate | 58.4 g | 21% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 30.7 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1022 mg | 22% | |
*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.
