Low Fat Garlic Onion Chutney
Elevate your mealtime with this delicious and healthy *Low Fat Garlic Onion Chutney*, a vibrant condiment bursting with bold flavors and a fraction of the calories! Made with aromatic onions, roasted garlic, and juicy tomatoes, this chutney is perfectly spiced with red chili powder, coriander, and cumin for a tantalizing kick. Lightly sautéed with a touch of olive oil spray, it's a guilt-free option that keeps the flavor front and center. Fresh lemon juice adds a zesty brightness, while the garnish of cilantro brings a refreshing finish. This versatile chutney is the ideal accompaniment for dosa, idli, or even as a zippy spread for sandwiches. Quick to make and full of healthy ingredients, it’s a must-try addition to your low-fat recipes repertoire.
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Recipe Information
Ingredients
- 2 medium onions
- 6 large garlic cloves
- 2 medium tomatoes
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon salt
- 2 tablespoons lemon juice
- 2 tablespoons cilantro leaves
- 0.25 cup water
- as needed olive oil spray
Instructions
Peel and roughly chop the onions and garlic cloves. Dice the tomatoes into small pieces.
Spray a non-stick pan lightly with olive oil and place over medium heat.
Add cumin seeds to the pan and allow them to sizzle for about 30 seconds.
Add chopped onions and sauté until they become translucent, about 4-5 minutes.
Stir in the garlic and cook for an additional 2 minutes until fragrant.
Add the diced tomatoes, red chili powder, coriander powder, and salt. Stir well to combine.
Pour in 1/4 cup water to prevent sticking, and cook the mixture for about 10 minutes until the tomatoes have softened.
Once the mixture thickens, remove from heat and let it cool slightly.
Transfer the mixture to a blender. Add lemon juice and blend until smooth.
Adjust seasoning with additional salt or chili powder, if desired.
Garnish with chopped cilantro leaves before serving.
Serve the chutney warm or at room temperature with dosa, idli, or as a sandwich spread.
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.7 g | 3% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1224 mg | 53% | |
| Total Carbohydrate | 47.2 g | 17% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 20.5 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1381 mg | 29% | |
*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.
