Low Sodium Onion Chutney
Elevate your condiment game with this tangy and flavorful Low Sodium Onion Chutney, a health-conscious twist on a classic accompaniment. Packed with the naturally sweet and aromatic essence of caramelized red onions, this chutney is infused with warm spices like cumin, coriander, and mustard seeds, along with a zesty kick of apple cider vinegar and a hint of red chili flakes. The addition of fresh garlic and ginger brings a vibrant depth to this reduced-sodium recipe, making it a perfect choice for those mindful of their salt intake. Ready in just under an hour, this chutney is a versatile addition to your table, pairing beautifully with grilled meats, cheeses, or even sandwiches. Plus, it's easy to store and enjoy for weeks—ideal for meal prep and flavor-packed snacking!
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Recipe Information
Ingredients
- 4 medium-sized Red onions
- 2 tablespoons Olive oil
- 1 cup Apple cider vinegar
- 4 tablespoons Brown sugar
- 1 inch piece, grated Ginger
- 2 cloves, minced Garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Red chili flakes
- 1 teaspoon Mustard seeds
- 0.5 cup Water
Instructions
Peel and finely slice the red onions.
Heat olive oil in a large pan over medium heat. Add the mustard seeds and sauté until they start to pop, about 1 minute.
Reduce the heat to low and add the sliced onions. Cook gently, stirring often, for about 20 minutes or until the onions are soft and caramelized.
Add the minced garlic and grated ginger to the pan and sauté for another 2 minutes until fragrant.
Sprinkle in the ground cumin, ground coriander, and red chili flakes, stirring for 1 minute to release their aromas.
Pour in the apple cider vinegar, add the brown sugar, and mix well. Ensure the sugar dissolves completely.
Add the water to the pan and allow the chutney to simmer on low heat for about 20-25 minutes, stirring occasionally, until it thickens and the flavors meld together.
Taste and adjust seasoning if desired, but remember that this is a low sodium recipe and additional salt should ideally be avoided.
Once the chutney reaches a thick consistency, remove it from heat, allow it to cool slightly, and then transfer to a sterilized jar.
Store in the refrigerator and consume within 2-3 weeks for best flavor.
Nutrition Facts
Calories |
731 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 56 mg | 2% | |
| Total Carbohydrate | 100.9 g | 37% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 70.2 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1268 mg | 27% | |
*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.
