Nutritious chutney recipes to add to your daily diet

Chutney is an Indian condiment eaten in small quantities along with a meal. These can be prepared in various flavours, based on the type of meal you are eating.

We also know that chutneys usually have a fun flavour – they could be tangy for that extra punch of flavour to a basic meal, or creamy to add a heavy texture to a bland meal.

However, not many people know that the good-old chutney is not just for enhancing flavour of your meals. According to nutritionist Rujuta Diwekar, eating chutneys with your meals is a "delicious method of introducing spices, fibre and phytonutrients that are otherwise hard to find and difficult to assimilate for the body".

It’s also best to hand-pound your chutney in a stone or wooden vessel, instead of using a mixer-grinder. This will help to retain the maximum micronutrients as well as the flavour, aroma and colour.

One of the most popular chutney recipes, mint chutney is delicious and also aids digestive issues, reduces inflammation, improves appetite and also helps to get rid of nausea.

• Take 100 gm fresh mint leaves and tender stalks and chop them roughly.
• Grind these along with 1 cup coarsely chopped onions, 1 tsp roasted cumin seeds, salt to taste, 2 tbsp chopped green chillies, and 2 tsp sugar.
• Now mix 1/4 cup yogurt (beaten smooth) with the chutney.
• Serve chilled.

Coconut is high in fibre which is why consuming coconut chutney helps in improving bowel movement. It also prevents digestion-related issues like indigestion, diarrhoea, and constipation. Coconuts also contain high amounts of copper, manganese, iron, selenium and phosphorus.

• Take 1 cup grated coconut, 1 chopped green chilli, ginger paste, salt to taste and 2 tsp tamarind pulp.
• Grind them together to form a paste.
• Add 1 tsp coconut oil and mix well.
• Your chutney is ready to serve.

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This lip-smacking chutney contains tomatoes which are an excellent source of various antioxidants and garlic which has antiviral and anti-inflammatory compounds.

• Heat oil in a pan and add 1 tsp mustard seeds.
• Now add some chopped curry leaves and roast slightly.
• Next add 4 finely chopped garlic cloves and roast until you smell the aroma.
• Then add 250 gms of finely chopped tomatoes and saute it.
• Add 1 tsp red chilli powder, salt to taste and 1/2 tsp hing and mix everything well.
• Take off the heat and allow it to cool.
• Then, blend it into a chutney of thick consistency.

Tamarind chutney is much-loved by people of all age groups. It also helps in easing stomach discomfort and improves digestion.

• Soak 1 cup tamarind in a bowl full of water overnight.
• Boil it next in a pan.
• Press the tamarind through a strainer into another pan.
• Place it on a moderate flame and add some water and 1/2 cup chopped jaggery
• Cook for 3 minutes, while stirring continuously.
• Now, add 1/2 teaspoon cumin powder, 1/2 teaspoon ginger powder, black salt to taste and 1/2 teaspoon powdered green cardamom.
• Boil for 5 minutes to get a thick consistency.
• Remove and set aside to cool.
• Serve chilled.

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This can be a fun experiment, trying this bitter and pungent chutney. We have used some jaggery to balance the flavour. Neem leaves have antiviral and antifungal properties. They also improve skin and hair quality.

• Wash 10 Kadunimb leaves.
• Grind them along with 2 tsp jaggery, 3-4 kokum, 1/2 tsp cumin seeds and salt to taste.
• Serve.