Chutneys Archives - Page 2 of 3 - Indian Vegan Cookbook

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.

Garlic Chutney (Maharashtrian)

Dry coconut is a nutritious and delicious ingredient to use in recipes, adding flavour, texture, and a hint of natural sweetness to curries, chutneys and sweet dishes. However, it should be consumed in low amounts as it is high in fat and calories. The saturated fat in coconuts is in the form of medium-chain triglycerides (MCTs), which the body absorbs directly in the small intestine and rapidly uses as a quick source of energy. This fat is also believed to support metabolism. Dry coconut is also high in fibre, which contributes to feelings of fullness and helps slow digestion. Most of the fibre in coconut, whether fresh or dry, is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through the digestive system and supports bowel health. Moreover, both fresh and dry coconut are rich in minerals like manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. Coconut is also rich in copper and iron, which help form red blood cells, and also selenium, an important antioxidant that protects our cells. Antioxidants can neutralize harmful compounds in our body called free radicals (which contribute to chronic disease) and help protect against DNA damage. Garlic has shown some health-promoting and disease-preventing effects on many human common diseases, such as cancer, cardiovascular and metabolic disorders, blood pressure, and diabetes, through its antioxidant, anti-inflammatory, and lipid-lowering properties, as demonstrated in several studies.

Kairi (Raw/Green Mango) Chutney with Coriander

WFPB needs to be updated

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.

Easy Coconut Chutney (with chana dal/split chickpeas)

Coconuts are high in fat and so in calories but they are also high in fibre and low in carbohydrates. This combination prevents one from consuming too much coconut as the fibre and fat soon create a feeling of satiety. The combination of high fibre and low carbohydrates may also help control blood sugar levels. Moreover, the fat in coconuts is in the form of medium-chain triglycerides which the body metabolizes differently as compared to saturated fats by absorbing them directly from the small intestine and rapidly using them for energy. This may promote body fat loss when eaten in place of long-chain saturated fats from animal foods.

Coconuts are also rich nutritionally being especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. They’re also rich in copper and iron, which help form red blood cells, and also selenium which is an important antioxidant that fights free radicals. Coconuts may help block the growth of certain bacteria because of the antibacterial effect they have.

Coconuts also contain several phenolic compounds, which are antioxidants helping to neutralize the free radicals, which contribute to chronic diseases. According to one study, some of these antioxidants may help protect against DNA damage and cell damage and death caused by chemotherapy.

Coconut Ginger Chutney

You can serve this easy and delicious chutney as an accompaniment to a traditional meal or with idli, dosa and medu vada.

White Idli Chutney

This is a traditional chutney that is mostly served in restaurants as well. You can vary the amounts of dal and coconut to your taste and also add tamarind to it if you wish.

Red Fresh Coconut Chutney with Garlic

This is a chutney that we made very often when I was a child and we usually had with idlis or dosas. We also ate it as an accompaniment with our meals.

Green Coriander Leaf Chutney – 1

A few doctors say chlorophyll is king and, like all leafy green vegetables, coriander is also full of it. Coriander is full of antioxidants 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.

Green Coriander Leaf Chutney – 2

This coriander chutney is so delicious it is a hit with children too. It can be used as an accompaniment, dip or spread. It’s best eaten fresh but can be refrigerated for a couple of days or even frozen for a couple of weeks.