Heart-Healthy Tamarind Chutney
Elevate your condiment game with this Heart-Healthy Tamarind Chutney, a delightful blend of sweet, tangy, and mildly spiced flavors perfect for a variety of dishes. Made with nutrient-rich tamarind paste, naturally sweet Medjool dates, and wholesome jaggery or coconut sugar, this healthier take on classic tamarind chutney skips artificial sweeteners while packing a flavorful punch. The warm undertones of cumin, coriander, and ginger complement the bold smokiness of smoked paprika, while a touch of lime juice and fresh cilantro add a vibrant finish. Ready in just 25 minutes, this versatile chutney makes an excellent dip for fresh veggies, a zesty drizzle over baked samosas, or a heart-healthy topping for your favorite whole-grain crackers. Rich in antioxidants and free from preservatives, this tamarind chutney recipe is a guilt-free addition to your table.
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Recipe Information
Ingredients
- 3 tablespoons Tamarind paste (unsweetened)
- 1.5 cups Filtered water
- 4 pieces Medjool dates (pitted)
- 2 tablespoons Jaggery or coconut sugar
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoons Ground ginger
- 0.5 teaspoons Smoked paprika (optional for mild heat)
- 0.25 teaspoons Sea salt
- 1 tablespoon Fresh lime juice
- 1 tablespoon Chopped fresh cilantro (for garnish)
Instructions
In a medium saucepan, combine the tamarind paste and filtered water, and bring to a gentle simmer over medium heat.
Add the pitted Medjool dates to the saucepan. Let them soften in the water for about 5 minutes, stirring occasionally.
Reduce the heat to low and use a fork or a spoon to mash the dates into the mixture, ensuring they are fully broken down for a smooth texture.
Stir in jaggery or coconut sugar, ground cumin, coriander, ground ginger, smoked paprika (if using), and sea salt. Mix thoroughly until the sweetener dissolves fully and the spices are well-incorporated.
Continue simmering the mixture for an additional 10 minutes, stirring occasionally. The chutney will thicken slightly as it cooks.
Remove the saucepan from heat and allow the mixture to cool for a few minutes. Transfer the chutney to a blender and blend until smooth. Add a splash of water if necessary to reach your desired consistency.
Pour the chutney into a serving bowl and stir in fresh lime juice for added tang and brightness.
Garnish with chopped fresh cilantro before serving. Enjoy this heart-healthy chutney with whole-grain crackers, baked samosas, or as a dip for fresh veggies!
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.5 g | 2% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 620 mg | 27% | |
| Total Carbohydrate | 114.0 g | 41% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 98.3 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 154 mg | 12% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1171 mg | 25% | |
*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.
