Mediterranean Diet Tamatar Ki Chatni
Mediterranean Diet Tamatar Ki Chatni is a vibrant, flavor-packed tomato chutney that seamlessly combines traditional Indian flavors with heart-healthy Mediterranean ingredients. This recipe highlights juicy ripe tomatoes, aromatic garlic, ginger, and warm spices like cumin and coriander, all sautéed in golden extra virgin olive oil for a fresh yet indulgent profile. Enhanced with a splash of zesty lemon juice and garnished with parsley, this chutney is as versatile as it is delicious, perfect as a dip, spread, or complement to roasted vegetables and whole-grain bread. Ready in just 30 minutes, this gluten-free, vegan-friendly condiment is ideal for anyone following a Mediterranean diet while craving bold, tangy flavors. Enjoy a fusion of cultures in every bite!
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Recipe Information
Ingredients
- 4 large ripe tomatoes
- 2 tablespoons extra virgin olive oil
- 3 medium garlic cloves
- 1 inch piece fresh ginger
- 1 small red onion
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoons paprika
- 1 teaspoon sea salt
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
- 0.25 teaspoons chili flakes (optional)
Instructions
Wash the tomatoes thoroughly and dice them into small pieces. Set aside.
Peel and finely mince the garlic and ginger. Dice the red onion finely as well.
Heat the extra virgin olive oil in a medium saucepan over medium heat.
Add the cumin seeds and let them sizzle for about 30 seconds, until aromatic.
Add the minced garlic, ginger, and diced onion to the pan. Sauté for 3-4 minutes until the onion becomes translucent.
Stir in the ground coriander and paprika, cooking for an additional 30 seconds to release their flavors.
Add the diced tomatoes and sea salt to the pan. Stir well to combine.
Reduce the heat to low and let the mixture simmer for 15 minutes, stirring occasionally, until the tomatoes are soft and the chutney thickens.
Remove from heat and stir in the lemon juice and chili flakes (if using).
Transfer the chutney to a serving bowl and garnish with freshly chopped parsley.
Serve warm or at room temperature as a dip, condiment, or topping. Pairs wonderfully with whole-grain bread or roasted vegetables.
Nutrition Facts
Calories |
475 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2382 mg | 104% | |
| Total Carbohydrate | 50.4 g | 18% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 24.8 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2177 mg | 46% | |
*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.
