Heart-Healthy Tamatar Ki Chatni
Delight your taste buds with the vibrant flavors of Heart-Healthy Tamatar Ki Chatni! This wholesome recipe transforms ripe tomatoes into a luscious, spiced chutney that's perfect as a dip, condiment, or side dish. Infused with the warmth of cumin, mustard seeds, and curry leaves, and elevated by the zest of fresh ginger and green chili, this dish pairs bold Indian flavors with heart-smart ingredients like olive oil and minimal salt. Ready in just 25 minutes, this easy-to-make chutney is a low-calorie, nutrient-packed addition to whole-grain rotis, brown rice, or veggie platters. Garnished with fragrant cilantro, it's an irresistible way to enjoy traditional Indian cuisine while taking care of your health.
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Recipe Information
Ingredients
- 4 large Ripe tomatoes
- 2 medium Garlic cloves
- 1 inch Fresh ginger
- 1 small (adjust to taste) Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Red chili powder (optional)
- 5 leaves Curry leaves
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt
- 2 tablespoons Fresh cilantro (for garnish)
- 0.25 cup Water
Instructions
Wash the tomatoes, green chili, and cilantro thoroughly. Roughly chop the tomatoes, garlic, ginger, and green chili.
Heat the olive oil in a non-stick pan over medium heat. Once hot, add mustard seeds and let them splutter for about 30 seconds.
Reduce the heat slightly and add cumin seeds and curry leaves. Sauté for about 15 seconds, until fragrant.
Add the chopped garlic, ginger, and green chili to the pan. Cook for 1-2 minutes, stirring frequently, until they soften and release their aroma.
Add the chopped tomatoes to the pan along with turmeric powder, ground coriander, and, if desired, red chili powder. Stir well to combine.
Sprinkle in the salt and pour in the water. Cover the pan with a lid and let the tomatoes simmer for 7-10 minutes, or until they soften and break down into a chunky sauce.
Using a spatula, mash the tomatoes lightly to achieve your desired consistency. For a smoother texture, you can blend the chutney after cooling slightly.
Remove the pan from heat and garnish the chutney with fresh cilantro. Adjust seasoning as needed, keeping in mind that this recipe uses a minimal amount of salt to remain heart-healthy.
Serve warm or at room temperature as a condiment for whole-grain roti, brown rice, or as a flavorful dip for fresh vegetables.
Nutrition Facts
Calories |
307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 19.9 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 135 mg | 10% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1959 mg | 42% | |
*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.
