Low Fat Sorakkai Chutney
Light, flavorful, and nutritious, this Low Fat Sorakkai Chutney is a delicious and healthy South Indian-inspired condiment perfect for pairing with idlis, dosas, or steamed rice. Made with tender bottle gourd (sorakkai), aromatic curry leaves, and a tangy touch of tamarind, this chutney is a medley of wholesome ingredients, all brought together with minimal oil for a guilt-free treat. Quick and easy to prepare in just 25 minutes, this chutney is packed with fresh flavors from coriander, ginger, and a hint of spice from green chilies. Ideal for those seeking a low-fat, vegetarian, and flavorful accompaniment, this versatile dish combines health benefits with authentic Indian taste in every bite.
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Recipe Information
Ingredients
- 250 grams Bottle Gourd (Sorakkai)
- 2 whole Green Chilies
- 1 medium Onion
- 1 medium Tomato
- 1 teaspoon Ginger
- 5 leaves Curry Leaves
- 2 tablespoons Coriander Leaves
- 1 teaspoon Mustard Seeds
- 1 teaspoon Urad Dal (Black Gram Lentils)
- 1 teaspoon Tamarind Pulp
- 0.5 teaspoons Salt
- 1 teaspoon Vegetable Oil
- 1 pinch Asafoetida (Hing)
- 0.25 cup Water
Instructions
Peel the bottle gourd (sorakkai) and cut it into small cubes. Set aside.
Heat 1 teaspoon of vegetable oil in a non-stick or ceramic pan on medium heat.
Add mustard seeds and allow them to splutter. Then, add urad dal and sauté until golden brown.
Add a pinch of asafoetida (hing) and curry leaves. Stir for a few seconds to release the aroma.
Add the chopped onion and green chilies. Sauté until the onions turn translucent.
Add the diced tomato and ginger. Cook for 2 minutes until the tomatoes soften.
Add the bottle gourd cubes and sauté for 3–4 minutes. The gourd should soften slightly.
Add tamarind pulp, salt, and 1/4 cup of water. Stir well, cover, and let it cook for 7–8 minutes, stirring occasionally, until the bottle gourd is fully soft and cooked through.
Remove the mixture from heat and let it cool slightly.
Transfer the mixture to a blender. Add fresh coriander leaves and blend into a smooth chutney. Add a little water if required to achieve the desired consistency.
Taste and adjust seasoning, if needed.
Serve the Low Fat Sorakkai Chutney with idlis, dosas, or any rice dish. Enjoy!
Nutrition Facts
Calories |
251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2378 mg | 103% | |
| Total Carbohydrate | 45.7 g | 17% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 26.0 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 156 mg | 12% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1101 mg | 23% | |
*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.
