Low Sodium Garlic Onion Chutney
Elevate your culinary game with this Low Sodium Garlic Onion Chutney—a flavorful, heart-healthy twist on a classic condiment. Bursting with aromatic garlic, caramelized onions, and a balance of tangy tamarind and fresh lemon juice, this chutney effortlessly blends bold spices like coriander and cumin for an unforgettable taste. Sweetened with a touch of brown sugar and enriched with vibrant cilantro, it’s a versatile choice for complementing everything from grilled dishes to sandwiches. Ready in just 30 minutes, this no-preservative recipe offers the perfect balance of rich flavors without relying on added salt—ideal for low-sodium diets. Impress your taste buds with this nutrient-packed, guilt-free delight!
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Recipe Information
Ingredients
- 10 pieces Garlic cloves
- 2 pieces Large onion
- 2 tablespoons Olive oil
- 1 inch piece Fresh ginger
- 1 teaspoon Red chili flakes
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 2 tablespoons Tamarind paste
- 0.25 cup Water
- 1 tablespoon Brown sugar
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Peel and finely chop the garlic cloves. Set aside.
Peel and finely slice the onions. Set aside.
Peel and grate the fresh ginger.
Heat the olive oil in a heavy-bottomed pan over medium heat.
Add the cumin seeds and allow them to sizzle for about 30 seconds.
Add the chopped garlic and grated ginger to the pan and sauté until the garlic turns golden brown.
Add the sliced onions and sauté until they are caramelized, stirring occasionally. This should take about 8-10 minutes.
Stir in the red chili flakes, coriander powder, and sauté for another minute to release the flavors.
Add the tamarind paste and water to the pan. Mix well.
Add the brown sugar and stir until completely dissolved.
Reduce the heat to low and simmer for 5 minutes, stirring occasionally to prevent sticking.
Remove the pan from heat and allow the mixture to cool slightly.
Transfer the mixture to a blender or food processor and blend to a smooth paste.
Finely chop the fresh cilantro and stir it into the chutney along with the lemon juice.
Transfer the garlic onion chutney to a sterilized jar and store it in the refrigerator for up to two weeks.
Nutrition Facts
Calories |
559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 46 mg | 2% | |
| Total Carbohydrate | 70.8 g | 26% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 41.0 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 982 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.
