Low Sodium Tamatar Ki Chatni
Brighten up your table with this nutritious and flavorful Low Sodium Tamatar Ki Chatni, a tangy tomato chutney that's perfect for adding depth to any meal without the extra salt. Packed with the natural sweetness of ripe tomatoes, a hint of jaggery, and the bold flavors of aromatic spices like cumin, coriander, and turmeric, this chutney strikes a perfect balance of sweet, tangy, and mildly spicy notes. The addition of fresh ginger, garlic, and curry leaves enhances its wholesome taste, while tamarind pulp provides an optional extra tang for those who crave bold flavors. Ready in just 30 minutes, this heart-healthy accompaniment pairs beautifully with rice, curries, flatbreads, or savory snacks. Garnished with freshly chopped coriander leaves, this chunky or blended chutney is a low-sodium delight that’s sure to become a new family favorite.
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Recipe Information
Ingredients
- 5 medium (approx. 500g) ripe tomatoes
- 1 inch piece, finely grated ginger
- 2 cloves, minced garlic
- 1 small, finely chopped (optional, adjust to taste) green chili
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.25 teaspoon turmeric powder
- 0.25 teaspoon (optional, adjust to taste) red chili powder
- 1 tablespoon, grated (or sugar) jaggery
- 1 tablespoon (optional for extra tang) tamarind pulp
- 0.5 teaspoon mustard seeds
- 8 fresh leaves curry leaves
- 1 tablespoon neutral oil (such as sunflower or vegetable oil)
- 2 tablespoons, finely chopped (for garnish) fresh coriander leaves
- 0.25 cup water
Instructions
Wash the tomatoes thoroughly and chop them into small chunks.
Heat a pan over medium heat and add the oil.
Once the oil is hot, add the mustard seeds and let them splutter.
Add the curry leaves, grated ginger, and minced garlic. Sauté for 1-2 minutes until fragrant.
Add the chopped tomatoes and cook for 5-7 minutes, stirring occasionally, until they soften and break down.
Add the green chili, coriander powder, cumin powder, turmeric powder, and red chili powder. Mix well and continue to cook for another 2-3 minutes.
Add the jaggery and tamarind pulp (if using), and pour in the water. Stir to combine.
Lower the heat and simmer the chutney for 8-10 minutes, stirring occasionally, until it thickens and the flavors meld together.
Turn off the heat and let the chutney cool slightly. Blend it with an immersion blender or leave it chunky as per your preference.
Garnish with fresh coriander leaves and serve warm or at room temperature with your favorite dishes.
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 150 mg | 7% | |
| Total Carbohydrate | 127.6 g | 46% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 85.2 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 6336 mg | 135% | |
*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.
