Heart-Healthy Spicy Red Chutney
Discover the vibrant and flavorful world of the "Heart-Healthy Spicy Red Chutney," a guilt-free condiment designed to satisfy your cravings while prioritizing wellness. Packed with antioxidant-rich fresh red chilies, ripe tomatoes, aromatic garlic, and earthy ginger, this chutney bursts with bold flavors enhanced by zesty lemon juice and roasted peanuts for added texture. The dry-roasting technique ensures depth of flavor without any added oil, making it a perfect choice for health-conscious eaters. Quick and easy to prepare in just 20 minutes, this versatile chutney serves as a delightful dip, spread, or accompaniment to whole-grain crackers, dosas, or crisp veggies. With its nutrient-dense profile and vibrant taste, this heart-healthy red chutney is sure to earn a spot in your repertoire of wholesome recipes!
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Recipe Information
Ingredients
- 6 pieces Fresh red chilies (mild or moderately spicy, depending on preference)
- 2 medium Tomatoes
- 3 pieces Garlic cloves
- 1 inch Ginger
- 1 tablespoon Lemon juice
- 2 tablespoons Coriander leaves (cilantro), chopped
- 1 teaspoon Cumin seeds
- 2 tablespoons Roasted peanuts (unsalted)
- 0.25 teaspoon Salt (optional)
- 2 tablespoons Water
Instructions
1. Wash the red chilies and tomatoes thoroughly under running water. Pat them dry with a clean kitchen towel.
2. Roughly chop the red chilies (remove seeds if you prefer less heat), tomatoes, garlic, and ginger.
3. Heat a non-stick or dry skillet over medium heat (no oil needed). Add the chopped red chilies, tomatoes, garlic, ginger, and cumin seeds.
4. Dry-roast the ingredients for about 5-6 minutes until the tomatoes soften and the ingredients develop a slight char. Stir occasionally to prevent burning.
5. Remove the roasted mixture from the skillet and allow it to cool slightly.
6. Transfer the roasted mixture to a blender. Add lemon juice, coriander leaves, roasted peanuts, water, and salt (if using).
7. Blend the ingredients until smooth. Adjust water to achieve your desired chutney consistency.
8. Taste and adjust seasoning, if needed.
9. Transfer the chutney to a serving bowl and garnish with a sprinkle of fresh coriander, if desired.
10. Serve immediately as a dip, spread, or condiment with whole-grain crackers, dosa, or fresh veggies. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 584 mg | 25% | |
| Total Carbohydrate | 31.5 g | 11% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 12.9 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1551 mg | 33% | |
*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.
