Heart-Healthy Onion Chutney

Elevate your meals with this flavorful and Heart-Healthy Onion Chutney, a wholesome twist on a classic condiment that’s both delicious and good for you. Made with naturally sweet red onions, aromatic spices like mustard seeds, coriander seeds, and curry leaves, and a splash of tangy balsamic vinegar, this chutney is a perfect balance of sweet, savory, and tangy flavors. Cooked low and slow to achieve a beautiful caramelized texture, it’s enriched with heart-friendly olive oil and a hint of turmeric for an anti-inflammatory boost. Whether served alongside whole-grain breads, spooned over grilled vegetables, or paired with lean proteins, this easy, 45-minute chutney recipe is a versatile, nutrient-packed addition to your table.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 8

Ingredients

• 3 medium Red onions
• 1 tablespoon Olive oil
• 2 large Garlic cloves
• 1 inch piece Fresh ginger
• 2 tablespoons Balsamic vinegar
• 1 teaspoon Mustard seeds
• 1 teaspoon Coriander seeds
• 0.5 teaspoon Turmeric powder
• 8 leaves Curry leaves
• 3 tablespoons Cilantro
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Peel and finely slice the red onions. Set aside.

Step 2

Peel and mince the garlic cloves.

Step 3

Peel and grate the ginger.

Step 4

Heat the olive oil in a large non-stick pan over medium heat.

Step 5

Add mustard seeds and coriander seeds to the pan and sauté until they start to pop.

Step 6

Add the curry leaves, minced garlic, and grated ginger. Stir for 1-2 minutes until aromatic.

Step 7

Add the sliced onions to the pan, stirring well to coat them with the spices and oil.

Step 8

Reduce the heat to low, cover the pan, and cook the onions gently for 20 minutes, stirring occasionally, until they are soft and lightly caramelized.

Step 9

Add balsamic vinegar, turmeric powder, salt, and black pepper. Stir well.

Step 10

Cook uncovered for another 10 minutes until the mixture thickens and most of the liquid has evaporated.

Step 11

Chop the cilantro and add it to the chutney. Mix well and cook for an additional minute.

Step 12

Remove from heat and let it cool slightly before serving. This chutney can be served warm or at room temperature.

Nutrition Facts

Serving size	544.9 grams (544.9g)

Amount per serving	% Daily Value*
Calories	396

Total Fat 16.30g	21%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1216mg	53%
Total Carbohydrate 58.40g	21%
Dietary Fiber 11.70g	42%
Total Sugars 30.70g
Protein 8.00g	16%

Vitamin D 0IU	0%
Calcium 195mg	15%
Iron 3mg	19%
Potassium 1022mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.6%

Protein: 7.8%

Carbs: 56.7%