Low Sodium Groundnut Chutney
Elevate your South Indian meals with this flavorful and heart-healthy Low Sodium Groundnut Chutney! Made with freshly roasted peanuts, creamy grated coconut, and a kick of green chilies, this chutney is perfect for those watching their sodium intake without compromising on taste. Tamarind pulp adds a tangy depth, while a fragrant tempering of mustard seeds, curry leaves, and asafoetida brings traditional richness to the dish. Easy to prepare in just 20 minutes, this versatile chutney pairs beautifully with dosas, idlis, or even rice. Garnished with fresh cilantro, it's a wholesome, allergy-friendly dip that delivers bold flavors with every bite. Perfect for low-salt diets and packed with protein—it’s pure comfort food at its finest!
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Recipe Information
Ingredients
- 1 cup Raw peanuts
- 0.5 cup Grated coconut
- 2 units Green chilies
- 1 tablespoon Tamarind pulp
- 0.5 cup Water
- 8 units Curry leaves
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 tablespoon Oil (preferably peanut oil)
- 2 tablespoons Fresh cilantro
- 0.5 teaspoon Salt substitute or low-sodium salt
Instructions
Heat a non-stick pan over medium heat. Add the raw peanuts to the pan and roast them for about 5-7 minutes until they are golden brown and you can smell a nutty aroma. Keep stirring to ensure they don't burn.
Remove the roasted peanuts from the pan and let them cool. Once cooled, remove the skin by gently rubbing them in your hands or using a clean kitchen towel. This step is optional based on preference.
In a blender, add the roasted and skinned peanuts, grated coconut, green chilies, tamarind pulp, water, and salt substitute. Blend until you get a smooth paste. Add more water if necessary to reach the desired consistency.
Heat oil in a small pan over medium heat. Add mustard seeds and cumin seeds. Once the seeds start to crackle, lower the heat and add asafoetida and curry leaves. Stir quickly and turn off the heat.
Pour the tempering over the groundnut paste in the blender and blend for a few seconds to mix.
Transfer the chutney to a serving bowl. Garnish with chopped fresh cilantro.
Serve this low sodium groundnut chutney with your favorite South Indian dishes.
Nutrition Facts
Calories |
1214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.0 g | 135% | |
| Saturated Fat | 24.1 g | 120% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 56 mg | 2% | |
| Total Carbohydrate | 45.1 g | 16% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 18.8 g | ||
| Protein | 43.3 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3351 mg | 71% | |
*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.
