High Protein South Indian Chutney Powder
Packed with the goodness of lentils, seeds, and spices, this High Protein South Indian Chutney Powder is a versatile and flavorful condiment that will elevate your meals. Featuring a nutrient-dense blend of roasted Bengal gram (chana dal), toor dal, urad dal, flaxseeds, and sesame seeds, this chutney powder is a protein powerhouse perfect for plant-based diets. The addition of aromatic curry leaves, earthy asafoetida, and tangy tamarind lend an authentic South Indian flair, while a burst of dried red chilies adds a delightful kick. With a quick prep and cook time, this homemade spice mix is a must-have for topping idlis, dosas, or mixing with rice for a quick and healthy meal. Easy to store and loaded with flavor, this chutney powder not only enhances your dishes but also adds a nourishing touch.
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Recipe Information
Ingredients
- 1 cup Split roasted Bengal gram (chana dal)
- 0.5 cup Urad dal (split black gram)
- 0.5 cup Toor dal (split pigeon peas)
- 10 pieces Dry red chilies
- 2 tablespoons Flaxseeds
- 2 tablespoons Sesame seeds
- 20 leaves Curry leaves
- 0.5 teaspoon Asafoetida (hing)
- 1 tablespoon Tamarind
- 1 teaspoon Salt
- 1 teaspoon Oil (preferably sesame oil)
Instructions
Heat a teaspoon of oil in a pan over medium heat.
Add the urad dal, chana dal, and toor dal to the pan. Roast them on low to medium heat, stirring frequently, until they turn golden brown and emit a nutty aroma. Remove from the pan and let cool.
In the same pan, dry roast the dry red chilies until they puff up slightly and change color. Be cautious not to burn them. Transfer to a plate to cool.
Next, add the flaxseeds and sesame seeds to the pan. Dry roast until they begin to pop and release their natural oils. Remove from heat and set aside.
Add the curry leaves to the pan and roast until they become crisp, taking care not to char them. Set aside to cool.
Finally, lightly warm the asafoetida and tamarind in the residual heat of the pan to enhance their flavors.
Once all the ingredients are completely cool, transfer them to a blender or spice grinder. Add salt to taste.
Grind the mixture into a coarse or fine powder, depending on your preference. Do not over-grind, as it might release oils and make the texture clump together.
Store the chutney powder in an airtight container. It keeps well for weeks at room temperature or can be refrigerated for longer shelf life.
Serve as a topping or mix-in with rice, dosas, or idlis to enjoy its nutty, spicy flavors and boost your intake of plant-based protein.
Nutrition Facts
Calories |
1957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2569 mg | 112% | |
| Total Carbohydrate | 329.7 g | 120% | |
| Dietary Fiber | 67.2 g | 240% | |
| Total Sugars | 91.2 g | ||
| Protein | 93.4 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 5038 mg | 107% | |
*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.
