Low Fat Indian Mint Sauce
Elevate your meals with this refreshing and flavorful Low Fat Indian Mint Sauce, a healthier twist on the classic condiment that’s as versatile as it is delicious. Crafted from fresh mint and coriander leaves, blended with creamy low-fat yogurt, tangy lemon juice, and aromatic cumin, this sauce delivers a vibrant flavor profile with a hint of spice from green chili and garlic. Perfect as a dipping sauce or drizzle for kebabs, grilled meats, or vegetable platters, it’s ready in just 10 minutes and is low on calories without compromising taste. Whether you're looking to add a zesty flair to your favorite Indian dishes or a cool accompaniment to spicy fare, this quick and easy recipe is a must-try for guilt-free indulgence!
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Recipe Information
Ingredients
- 50 grams fresh mint leaves
- 25 grams fresh coriander leaves
- 240 ml plain low-fat yogurt
- 1 whole green chili
- 1 whole garlic clove
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon black salt
- 0.25 teaspoon table salt
Instructions
Begin by washing the mint and coriander leaves thoroughly under running water to remove any dirt or impurities. Pat them dry using a clean kitchen towel or paper towels.
Remove the mint leaves from their stems and place them in a blender. You can include the tender stems of the coriander for added flavor.
Add the plain low-fat yogurt to the blender along with the mint and coriander leaves.
Slice the green chili and garlic clove; add them to the blender for a bit of heat and a hint of garlic flavor.
Squeeze the juice from a fresh lemon, removing any seeds, and pour the lemon juice into the blender. This will add a tangy zest to your mint sauce.
Sprinkle in the ground cumin, black salt, and table salt. The cumin adds a warm, earthy taste while the salts enhance the overall flavor profile.
Blend the mixture on high speed until it becomes smooth and creamy. You may need to stop occasionally to scrape down the sides of the blender to ensure everything is evenly mixed.
Taste the sauce and adjust seasoning if necessary, adding more salt or lemon juice as desired.
Transfer the mint sauce to a serving bowl. It can be used immediately or refrigerated in an airtight container for up to three days.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.1 g | 7% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 1686 mg | 73% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 21.8 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 654 mg | 50% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1224 mg | 26% | |
*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.
