indianEasyveganvegetariandairy freenut free

Mint Chutney

Name: Mint Chutney
Yield: 4 servings
Cuisine: indian
Ingredients: 1 cup coriander leaves (packed, with tender stems, washed); 1 inch ginger (peeled and roughly chopped); 2 pcs green chili (adjust to your spice preference); 2 tbsp lemon juice (freshly squeezed); 1 tsp cumin seeds; 0.5 tsp mustard seeds; 1 pinch asafoetida; 0.25 cup water (for grinding, add as needed)

RATING

4.6/5(145)

TASTE SCORE

8/10

A vibrant and nutty green chutney made completely without salt. Fresh mint and coriander are blended with roasted peanuts and a hint of spice, creating a flavorful condiment perfect for a low-sodium diet. It's surprisingly satisfying and pairs well with many snacks.

PREP

COOK

SERVES

1 SERVING

13 cal

SERVINGS

INGREDIENTS

For 4 servings

1 cupcoriander leaves · packed, with tender stems, washed1 inchginger · peeled and roughly chopped2 pcsgreen chili · adjust to your spice preference2 tbsplemon juice · freshly squeezed1 tspcumin seeds½ tspmustard seeds1 pinchasafoetida¼ cupwater · for grinding, add as needed

NUTRITION · PER SERVING

CALORIES · 1 SERVING

Protein1g · 31%

Carbs2g · 62%

Fat0g · 0%

Fiber1g

Sugar1g

Saturated fat0g

Cholesterol0mg

Sodium8mg

Potassium104mg

Phosphorus15mg

How we calculate →

METHOD · 4 STEPS

prep
Roast the peanuts.
In a small pan over low-medium heat, dry roast the raw peanuts for 4-5 minutes, stirring often, until they are lightly golden and aromatic. Set aside to cool completely.
TIPCooling the peanuts prevents the chutney from becoming gummy when you grind it.
mix
Grind the chutney ingredients.
1.In a blender jar, add the washed mint leaves, coriander leaves, roasted peanuts, chopped ginger, and green chilies.
2.Add the lemon juice, sugar, and about half of the water.
3.Blend to a smooth or slightly coarse paste, depending on your preference. Add more water, a tablespoon at a time, if needed to get the blender moving.
TIPDon't add all the water at once. Start with less and add more only if necessary to achieve a thick, scoopable consistency.
temper
Prepare the tempering.
1.Heat oil in a small pan (tadka pan) over medium heat.
2.Once the oil is hot, add the mustard seeds and let them splutter.
3.Add the cumin seeds and asafoetida. Sauté for a few seconds until the cumin is fragrant.
TIPBe quick with this step. The spices can burn easily once the oil is hot.
assemble
Combine and serve.
Transfer the ground chutney to a serving bowl. Pour the hot tempering over the chutney and mix well. Serve immediately or store in the refrigerator.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
Use only the leaves and tender stems of mint and coriander for the best flavor and texture.
2
Adjust the number of green chilies to control the spice level.
3
Lemon juice not only adds tang but also helps in retaining the vibrant green color of the chutney.
4
For a creamier texture, you can add 2 tablespoons of yogurt while grinding, but this will make it non-vegan.
5
Store the chutney in an airtight glass container in the refrigerator for up to 3-4 days.

QUESTIONS?

Frequently asked questions

This recipe is specifically designed for a low-sodium or hypertension-friendly diet. The flavor comes from the fresh herbs, tangy lemon, pungent ginger, and aromatic spices, proving that you can have delicious food without adding salt.

PAIRS WELL WITH