Low Sodium Sorakkai Chutney
Discover the perfect balance of flavor and health with this Low Sodium Sorakkai Chutney, a delightful South Indian condiment made from tender bottle gourd (sorakkai) and aromatic spices. This recipe is a flavorful twist on the classic chutney, crafted to cater to low-sodium dietary needs without compromising on taste. Creamy grated coconut, zesty tamarind pulp, and the earthy heat of green chilies come together in a smooth paste, enhanced with a fragrant tempering of mustard seeds, urad dal, curry leaves, and asafoetida. Quick and easy to prepare in under 30 minutes, this chutney pairs beautifully with dosa, idli, or rice, making it a versatile addition to your meal plan. Packed with fresh ingredients and free of added salt, it’s perfect for those seeking a wholesome yet indulgent accompaniment.
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Recipe Information
Ingredients
- 2 cups Bottle gourd (sorakkai), peeled and chopped
- 1 cup Coconut, grated (fresh or frozen)
- 2 units Green chilies (adjust to taste)
- 1 inch Ginger, chopped
- 1 teaspoon Tamarind pulp
- 2 tablespoons Coriander leaves, chopped
- 2 teaspoons Oil (preferably coconut or sesame oil)
- 0.5 teaspoon Mustard seeds
- 1 teaspoon Urad dal (black gram split lentils)
- 0.25 teaspoon Asafoetida (hing)
- 6 leaves Curry leaves
- 0.25 cup Water
Instructions
Heat 1 teaspoon of oil in a pan over medium heat.
Add the chopped bottle gourd and sauté for 5-6 minutes until the pieces soften. Remove from heat and let it cool.
In the same pan, add green chilies and ginger. Sauté for 1-2 minutes and set aside.
In a blender, combine the sautéed bottle gourd, green chilies, ginger, grated coconut, tamarind pulp, coriander leaves, and 1/4 cup water. Grind the mixture into a smooth paste. Transfer to a bowl.
For tempering, heat the remaining 1 teaspoon of oil in a small pan.
Add mustard seeds and let them splutter. Then, add urad dal and fry until golden brown.
Reduce the heat and add asafoetida and curry leaves. Sauté for a few seconds until aromatic, then pour the tempering over the chutney.
Mix the chutney well. Adjust the spice level with additional green chilies if desired, but avoid adding salt to keep it low-sodium.
Serve the chutney immediately with dosa, idli, or rice, or store it in the refrigerator for up to 2 days.
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.4 g | 117% | |
| Saturated Fat | 79.4 g | 397% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78 mg | 3% | |
| Total Carbohydrate | 68.9 g | 25% | |
| Dietary Fiber | 32.1 g | 115% | |
| Total Sugars | 32.7 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2016 mg | 43% | |
*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.
