Coconut Chutney
A creamy and tangy South Indian classic, reimagined for a low-FODMAP diet. This chutney delivers all the authentic flavor without onion or garlic, making it a delicious and gut-friendly side for your favorite dishes.
For 4 servings
- mix
Grind the chutney base.
In a blender jar, combine the grated fresh coconut, green chilies, ginger, tamarind paste, and salt. Add about 1/4 cup of water to start.
TIPStart with less water and add more as needed to get the blender going. This helps control the final consistency. - mix
Blend to a smooth paste.
Blend the ingredients until you have a smooth, thick paste. Scrape down the sides of the blender occasionally and add a little more water, one tablespoon at a time, if needed to reach your desired consistency. Transfer the chutney to a serving bowl.
- temper
Prepare the tempering.
1.Heat the coconut oil in a small pan (tadka pan) over medium heat.2.Once the oil is hot, add the mustard seeds and let them splutter completely.3.Add the cumin seeds and asafoetida, and sauté for a few seconds until fragrant.4.Finally, add the curry leaves and be careful as they will crackle and pop.TIPWait for the mustard seeds to fully pop before adding other spices. This ensures they release their full flavor and don't taste bitter. - assemble
Combine and serve.
Pour the hot tempering over the ground coconut chutney in the bowl. Mix well to combine. Let it sit for a few minutes for the flavors to meld.
- serve
Serve the chutney.
Serve the Low-FODMAP coconut chutney immediately with idli, dosa, or your favorite South Indian breakfast.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can use the first press of homemade coconut milk instead of water for grinding.
- 2Ensure your asafoetida is gluten-free (compounded with rice flour, not wheat) to keep the recipe strictly low-FODMAP.
- 3If you don't have tamarind paste, you can soak a tiny, marble-sized piece of tamarind in 2 tablespoons of hot water for 10 minutes and use the strained water.
- 4Store any leftover chutney in an airtight container in the refrigerator for up to 2 days. The flavor is best when fresh.
Frequently asked questions
Yes, it's a healthy condiment, especially on a low-FODMAP diet. It provides healthy fats from coconut and anti-inflammatory properties from ginger, all while being gentle on the digestive system.
