Low Sodium Peanut Chutney
Brighten up your meals with this flavorful and heart-healthy *Low Sodium Peanut Chutney*, a creative twist on the traditional South Indian favorite. Crafted with golden-roasted peanuts and a medley of aromatic spices like cumin, mustard seeds, and turmeric, this chutney is naturally low in sodium yet bursting with bold, nutty, and tangy flavors. A touch of fresh cilantro and lemon juice adds a refreshing zing, while hints of green chilies, garlic, and ginger lend warmth and complexity. Perfect as a dip, spread, or side dish, this versatile chutney pairs wonderfully with dosa, idli, steamed veggies, or whole-grain breads. Ready in just 20 minutes, it’s a quick and easy choice for those looking to reduce their salt intake without compromising on taste. Vegan, gluten-free, and nutrient-packed, this recipe delivers on both health and flavor!
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Recipe Information
Ingredients
- 1 cup raw peanuts
- 1 tablespoon coconut oil
- 2 medium green chilies
- 2 garlic cloves
- 1 inch piece fresh ginger
- 1 cup fresh cilantro leaves
- 2 tablespoons lemon juice
- 1/4 cup water
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- 1/4 teaspoon turmeric powder
- 1/8 teaspoon asafoetida (hing)
- 1/4 teaspoon optional salt substitute (potassium chloride)
Instructions
Heat a dry pan over medium heat and roast the raw peanuts until they are golden brown and fragrant. Stir continuously to prevent burning. Remove peanuts from the pan and allow them to cool.
In the same pan, add 1 tablespoon of coconut oil. Once hot, add the mustard seeds and cumin seeds. Let them splutter for a few seconds.
Add the chopped green chilies, slit lengthwise, and sauté until they are slightly blistered.
Add the garlic cloves and ginger piece, sautéing until the raw smell disappears. Turn off the heat and let the mixture cool slightly.
In a blender, combine the roasted peanuts, cooled sautéed mixture, fresh cilantro leaves, lemon juice, water, turmeric powder, and asafoetida. Blend until you achieve a smooth chutney consistency.
If using, add the optional salt substitute and blend again. Adjust the consistency with more water if necessary.
Taste and adjust seasoning as desired, keeping in mind low sodium guidelines.
Transfer the chutney to a serving bowl or jar. Serve with dosa, idli, or as a dip with vegetables.
Nutrition Facts
Calories |
1087 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 21.4 g | 107% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 94 mg | 4% | |
| Total Carbohydrate | 38.5 g | 14% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 10.0 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2434 mg | 52% | |
*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.
