Low Fat Spicy Red Chutney
Elevate your meals with this vibrant and zesty Low Fat Spicy Red Chutney, a guilt-free accompaniment bursting with bold flavors. Perfect for health-conscious food enthusiasts, this recipe combines the fiery kick of dried red chilies with the tangy undertones of tamarind pulp, balanced by the richness of sautéed tomatoes, garlic, and onions. Enhanced with aromatic mustard seeds and curry leaves, this chutney is cooked in minimal vegetable oil for a lighter, yet equally flavorful option. Ready in just 20 minutes, it’s ideal as a dip, spread, or flavorful side dish to spice up your favorite dishes. With its low-fat profile and irresistible taste, this chutney is a must-try for anyone seeking a healthy, spicy twist!
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Recipe Information
Ingredients
- 6 pieces Red chilies (dried)
- 2 medium Tomatoes
- 2 pieces Garlic cloves
- 1 small Onion
- 1 tablespoon Tamarind pulp
- 0.5 teaspoon Mustard seeds
- 6 leaves Curry leaves
- 0.5 teaspoon Vegetable oil (low-fat cooking oil)
- 0.5 teaspoon Salt
- 2 tablespoons Water
Instructions
Soak the red chilies in warm water for 5-10 minutes to soften them.
Roughly chop the tomatoes, onion, and garlic cloves to prepare them for blending.
In a small pan, heat the low-fat vegetable oil over medium heat.
Add the mustard seeds to the pan and let them splutter for about 30 seconds.
Add the curry leaves and sauté for another 30 seconds, releasing their aroma.
Add the soaked red chilies, tomatoes, onion, and garlic to the pan. Sauté for 5-6 minutes, stirring occasionally, until the tomatoes soften and the flavors meld.
Turn off the heat and allow the mixture to cool slightly.
Transfer the cooked mixture to a blender or food processor. Add the tamarind pulp, salt, and water.
Blend until smooth. You can adjust the consistency by adding a little more water if needed.
Taste and adjust salt or spiciness as desired.
Serve immediately as a dip, or refrigerate for up to 3 days in an airtight container.
Nutrition Facts
Calories |
189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1205 mg | 52% | |
| Total Carbohydrate | 36.5 g | 13% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 19.4 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 1003 mg | 21% | |
*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.
