Indian chutneys use herbs and spices which are nutritious, aid digestion, and help to detox. Unlike readymade spreads and dips laden with salt, preservatives, added colours and flavours, home-made chutneys use natural ingredients rich in vitamins and minerals. They are a great accompaniment to any meal. Here are some offbeat chutney recipes, writes Parvathy Menon
Radish chutney
Ingredients
1 cup grated radish
1/2 tsp chana dal
1 tsp urad dal
1/2 tsp cumin
1/4 chopped tomatoes
2 dried red chillies
1/2 inch ginger
1 tbsp oil
For tempering
Few curry leaves
1/2 tsp mustard seeds
Pinch of asafoetida
Pinch of cumin
1 tsp oil
Preparation guide
Dry-roast the dals until golden brown. Turn off the heat and add cumin. Set aside to cool and dry grind in a mixer.
Fry the chillies in oil, add the radish and saute for a few minutes.
Add the tomatoes and salt and fry until the oil starts oozing out of the mix.
Cool this mix and add to the dals in the mixer. Blend adding a little water if you want a thinner consistency.
Add salt to taste.
Transfer to a serving bowl.
Fry the tempering ingredients in a pan and pour over the radish chutney.Serve with rice, paratha and/or bread.
Health benefits
Radish is rich in Vitamins E, A, C, B6, and K, and high on antioxidants, fibre, zinc, potassium, phosphorous, magnesium, and iron.
Carrot chutney
Ingredients
1/2 cup chopped carrot
1/2 cup chopped coconut
1/2 inch ginge
2 green chillies
1 tbsp chana dal
Lemon juice
Salt to taste
For tempering
A few curry leaves
1/2 tsp mustard seeds
Pinch of asafoetida
Pinch of cumin
1 tsp oil
Preparation guide
Fry the tempering ingredients in a pan and set aside.
Blend the chopped carrot, coconut, chana dal, green chillies, ginger, salt and cumin in a mixer.
Add lemon juice and blend again.
Serve in a bowl and add the tempering.
Serve with rice or dosas.
Health benefits
Carrots help to lower cholesterol levels, improve eye health, cardio-vascular health and skin complexion. High in potassium and anti-oxidants, they also help prevent cancer and aid weight loss.
Beetroot chutney
Ingredients
1 cup chopped beetroot
2 green chillies
1 red chilly
Few curry leaves
1/2 tsp cumin
1/2 inch ginger
1 ½ tsp bengal gram
1/2 tsp urad dal
Salt to taste
1 tbsp oil
Lemon juice
Preparation guide
Heat oil in a pan, and add the curry leaves, ginger, red and green chillies and fry till crisp. Set aside some of this mixture to use as tempering.
Fry the beetroot in a pan until tender.
Blend all the roasted ingredients in a mixer. Add little water if necessary.
Add lemon juice and salt to taste. Blend till smooth.
Transfer to a bowl and garnish with the tempering.
Serve with rice or parathas.
Health benefits
Beetroots help build stamina, fight diabetes, rejuvenate skin, reduce inflammation and prevent dementia. They are rich in folic acid, calcium, iron, magnesium, zinc and selenium.
Vegetable chutney
Ingredients
2 brinjals
4 green chillies
1/2 tsp cumin
1 tbsp coriander leaves
1 finely chopped carrot
½ finely chopped beetroot
1 finely chopped onion
1 tbsp lemon juice
Preparation guide
Pierce the brinjals with a knife to prevent bursting while dry roasting. Do not chop the brinjal. Place the whole brinjal directly over a flame and roast.
Fry the chillies in 1 tsp oil.
Chop the brinjals and cook in 2 tsp heated oil. Set aside and peel the skin.
Add the chillies, brinjals, salt and cumin to a grinding jar and blend. Transfer to a bowl.
Add the raw vegetables, coriander leaves and juice.
Mix well and serve with rice and parathas.
Health benefits
Brinjals improve heart, liver, brain and bone health.
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