High Protein Spicy Red Chutney
Elevate your dipping game with this High Protein Spicy Red Chutney—a flavorful and nutritious twist on the classic red chutney! Packed with wholesome red lentils (masoor dal), tangy tomatoes, and a fiery kick from dry red chilies, this chutney delivers bold flavors with a substantial dose of protein. The addition of aromatics like garlic, tamarind paste, and fresh curry leaves creates a rich, complex profile that’s perfect for pairing with dosas, idlis, or even as a zesty dip for snacks. A sizzling tempering of mustard seeds, cumin, and asafoetida adds an irresistible layer of crunch and fragrance. Quick, easy, and ready in just 30 minutes, this creamy chutney is ideal for health-conscious foodies looking for plant-based protein options. Make it your new meal-time favorite and enjoy the taste of tradition with a nutritious upgrade!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 6 pieces Dry red chilies
- 2 medium Tomatoes, chopped
- 4 pieces Garlic cloves, peeled
- 1 tablespoon Tamarind paste
- 10 leaves Curry leaves
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 teaspoon Salt
- 2 tablespoons Cooking oil (preferably sesame or coconut oil)
- 0.5 cup Water
- 2 tablespoons Fresh coriander leaves (optional, for garnish)
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear. Set them aside to drain.
Heat 1 tablespoon of cooking oil in a pan over medium heat. Add the dry red chilies and garlic cloves, and sauté for 2 minutes until aromatic.
Add the chopped tomatoes to the pan and cook for 5-6 minutes until soft and mushy. Remove the mixture from the pan and let it cool slightly.
In the same pan, add the drained red lentils and 0.5 cups of water. Cover and cook over low heat for 10-12 minutes until the lentils are completely cooked and soft. Let them cool.
In a blender, combine the cooked lentils, the tomato-chili-garlic mixture, tamarind paste, salt, and a splash of water, if needed. Blend until smooth and creamy.
In a small pan, heat the remaining 1 tablespoon of oil. Add mustard seeds, cumin seeds, asafoetida, and curry leaves. Sauté until the mustard seeds start to pop.
Pour this tempering over the blended chutney and mix well.
Adjust salt and spice levels to taste. Garnish with fresh coriander leaves, if using.
Serve the chutney immediately with dosas, idlis, or even as a dip. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2399 mg | 104% | |
| Total Carbohydrate | 68.2 g | 25% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 19.5 g | ||
| Protein | 23.1 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 164 mg | 13% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1661 mg | 35% | |
*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.
