vegan chutney Archives - Indian Vegan Cookbook

Karlyachi Chutney (Niger seed Chutney)

Niger seeds are called ‘karli’ in Marathi and Ramtil in Hindi. This seed originated in Ethiopia and is still cultivated there as an oil seed and can grow in poor soils, heavy clay soil, or even waterlogged soils. Niger seeds are a great source of Omega-3 fatty acids and important amino acids including linoleic acid.
Both the two main omega fatty acids Omega-3 and Omega-6 are polyunsaturated essential fatty acids which means the body doesn’t have the enzymes to produce them and we need to get them from external sources for optimal health. They are important as they help regulate blood clotting and play a role in inflammation. The Omega-3s and the antioxidants in Niger seeds help reduce inflammation and are beneficial to reduce conditions like depression, schizophrenia and bipolar disorder by neutralizing free radicals in our body. They may even help treat conditions like rheumatism and because of the magnesium, potassium and zink in them help in relieving conditions like insomnia or restlessness by helping to calm Circadian rhythms. These seeds have also been seen to be beneficial in fighting symptoms of the flu and colds, improving scars, burns, and rashes and prevent constipation, bloating, cramps, hemorrhoids and other gastrointestinal issues. On the other hand, high amounts of Omega-6s can cause chronic inflammation leading to diseases like diabetes, heart disease, arthritis, Alzheimer’s and many types of cancer. Omega-6 is majorly found in soyabean oil and other refined oils.

Peanut and Dried Coconut Chutney

Peanuts are said to have originated in South America but are now a staple in many parts of India, especially Maharashtra. They are not nuts but are actually legumes like green peas, soybeans, and lentils, but have almost the same health benefits as the more expensive nuts like walnuts. Peanuts are acidic in nature when roasted and are better eaten soaked overnight. However, their shelf life is short in the soaked form. They contain a good amount of magnesium, folate, vitamin E and copper, which help prevent heart disease by lowering cholesterol levels. On the other hand, many plant-based doctors recommend heart patients avoid consuming ANY ingredient that has fat in it and peanuts have a good amount of it. 22 to 30% of the total calories are proteins and 100 gms of peanuts contain almost 50 grams of fat making them a delicious and satiating snack or part of a meal. This is why peanuts have found a fond place in the diet of rural India. Peanuts have a low-glycemic index so release energy into the blood stream at a slow pace. This means that they don’t cause a spike in blood sugar levels and have shown to lower the risk of type 2 diabetes in women. Peanuts also contain a good amount of fibre, an ingredient that helps reduce inflammation and helps keep bowel movement smooth. The thin papery skin contains many antioxidants and phytochemicals and is beneficial to fight free radicals so eat your peanuts whole!

Alsi ki Chutney with Sesame Seeds (Flaxseed Chutney)

Flax seeds are tiny powerhouses of nutrition well known for their high content of omega-3 fatty acid alpha-linolenic acid (ALA), an essential fatty acid which means that your body cannot produce it and so you need to obtain it from the food you eat. It is important to grind the seeds before eating them as the oil is locked up inside the fibrous structure of the seed and it cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria. When mixed with water this soluble fiber becomes very thick and combined with the insoluble fiber content, flax seeds become a natural laxative, promoting good bowel movement, preventing constipation, and reducing your risk of diabetes. It’s recommended to drink plenty of water when eating these seeds because of their high fiber content. For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea. Chutneys are a great way to avoiding these problems as they are eaten along with a lot of other vegetables and pulses in our traditional Indian meals.

Kairi (Raw/Green Mango) Chutney

Kairi (raw/green) mango comes in different levels of sourness and is available for almost 6 to 8 months of the year. It is a very versatile ingredient and is used in pickles, preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, and magnesium which are great to detoxify the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.

Green Peanut Chutney

Though peanuts are a legume and not a nut, they have many of the same health benefits as the more expensive nuts. They are packed with healthy fats, high-quality protein, and are fairly high in calories and fiber making them a great go-to snack that can keep you satiated for a long time. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten raw and not roasted. You can add them to your dishes or eat them as is after soaking them overnight or for a minimum of 6 hours. The light skinned peanuts are usually sweeter and better in taste.

Red Peanut Chutney

Alsi ki Chutney with Coconut (Flaxseed Chutney)

Flax seeds are rich in the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flax seeds are usually ground before eating them to release the oil locked up inside the fibrous structure of the seed and which cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fibre, which help regulate blood sugar and cholesterol levels and promote digestive health by providing the required food for beneficial gut bacteria. Flaxseed powder is often used to replace egg for its binding quality when mixed with water, and so it is recommended to drink plenty of water when one eats flax seeds. The proportion is usually 3 parts of water to 1 part of flax seed powder. This mixture is also a natural laxative.

Sweet and Sour Coriander Chutney

Coriander like all leafy greens is rich in chlorophyll, a compound that may help in treating cancerous tumours. It also helps to prevent damage done to genes by harmful aflatoxins. Regular consumption of greens has been shown to increase antioxidants in the body that have immune-boosting, anticancer, anti-inflammatory, and neuroprotective effects as well as protect your skin from aging and sun damage. Coriander can help reduce unpleasant digestive symptoms like bloating and discomfort often experienced by people with IBS, and also help boost appetite. And most important of all it’s a delicious accompaniment to any meal.

Sesame Seed Chutney

Sesame seeds are rich in fibre, which helps in improving digestion and may also help in reducing the risk of heart disease, some cancers and prevent putting on excess weight. Though sesame seeds contain saturated fats, the majority of fats in them are polyunsaturated and monounsaturated fats or good fats that may help in lowering cholesterol levels. Roasting sesame seeds reduces the impact of the oxalates in it that may inhibit the absorption of other minerals in them. It’s a great source of plant based protein especially in the hulled (though it reduces the fibre and vitamin B content) and roasted seeds as it helps in the absorption of this nutrient. It is also well known to be rich in calcium, that’s mainly found in un-hulled seeds, and the absorption of this nutrient is improved by soaking, roasting, or sprouting the seeds.

Pudina (Mint) Chutney

Traditionally, people chewed on pudina leaves to treat digestive disorders like indigestion, stomach pain, gas, bloating and irregular bowel habits as well as to improve the sense of breathing during colds. It may have antibacterial properties and so has also been used to treat cracks and wounds in the skin. Apart from this, mint helps mask bad breath and kill bacteria in the mouth. Since it is a great source of antioxidants, it also helps to remove toxins from the body and reduce damage caused by free radicals so is a great addition to salads, smoothies and of course for use in traditional chutneys. Most importantly, mint leaves impart a cooling sensation and are therefore a great addition to herbal teas.
hough peanuts are a legume and not a nut, they have many of the same health benefits as the more expensive nuts. They are packed with healthy fats, high-quality protein, and are fairly high in calories and fiber making them a great go-to snack that can keep you satiated for a long time. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten soaked (overnight or for at least 6 hours) and not roasted and can be added to salads, chutneys and curries. The light skinned peanuts are usually sweeter and better in taste.
Chana dal is eaten in both the split and ground form all over India and is considered a great source for muscular health and better immunity as it has 13 grams of protein in every 100 grams. The folate in chana dal may help prevent diseases like stroke, dementia, and depression and the calcium in it can help in preventing osteoporosis and improve bone density. Like urad dal, chana dal has a good amount of fibre and a low glycemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster and the healthy fats have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.