Low Sodium Bhindi Chutney
Discover the vibrant flavors of **Low Sodium Bhindi Chutney**, a healthy and aromatic side dish that puts a delightful twist on traditional Indian cuisine. Made with tender sautéed okra, roasted spices, and a touch of jaggery and tamarind for balanced sweetness and tang, this chutney is a low-salt option packed with natural goodness. Grated coconut adds a creamy texture, while a fragrant tempering of curry leaves and mustard seeds tantalizes your taste buds. Perfect as a dip, spread, or accompaniment to rice or flatbreads, this recipe is a quick and nutritious option, ready in just 35 minutes. Embrace wholesome ingredients and bold flavors with this beginner-friendly chutney that’s low on sodium but big on taste!
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Recipe Information
Ingredients
- 200 grams Fresh okra (bhindi)
- 2 tablespoons Coconut oil
- 1 teaspoon Coriander seeds
- 1 teaspoon Cumin seeds
- 2 pieces Dried red chili
- 3 tablespoons Grated coconut
- 1 teaspoon Tamarind paste
- 1 teaspoon Jaggery
- 2 large Garlic cloves
- 10 leaves Curry leaves
- 0.5 teaspoon Mustard seeds
- 0.25 cup Water
Instructions
Wash and dry the okra thoroughly. Trim the ends and chop them into small pieces.
In a pan, heat 1 tablespoon of coconut oil over medium heat. Add the chopped okra and sauté until they are tender and slightly browned. Remove from the pan and set aside.
In the same pan, add 1 tablespoon of coconut oil. Add the coriander seeds, cumin seeds, and dried red chili. Sauté on low heat for about 2 minutes or until the spices release their aroma.
Add the grated coconut to the pan and roast it slightly with the spices. Ensure the coconut turns golden brown but not burnt.
Add garlic cloves and curry leaves to the mixture and sauté for an additional minute.
In a blender, combine the roasted spice and coconut mixture, tamarind paste, jaggery, and cooked okra. Add 1/4 cup of water and blend until you get a smooth paste.
In the original pan, add mustard seeds and let them crackle. Pour the blended chutney back into the pan and cook for an additional 5 minutes on low heat, stirring occasionally. Adjust the consistency with more water if needed.
Allow the chutney to cool before transferring to a serving bowl.
Nutrition Facts
Calories |
459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 27.8 g | 139% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33 mg | 1% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 11.3 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 956 mg | 20% | |
*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.
