Heart-Healthy Spicy Red Chutney

Brighten your meals with this Heart-Healthy Spicy Red Chutney, a flavorful and nutrient-packed condiment that’s as vibrant as it is wholesome. Featuring a medley of fresh red chilies, juicy tomatoes, and aromatic ginger and garlic, this chutney is dry-roasted to perfection, enhancing its smoky heat and depth of flavor without any added oils. A hint of lemon juice and a handful of roasted peanuts deliver a creamy, tangy kick, while cumin seeds and fresh cilantro elevate its earthy aroma. Ready in just 20 minutes, this low-fat, plant-based recipe pairs beautifully with a variety of dishes, from whole-grain crackers to dosas and veggie platters. Perfect for spice lovers, this easy-to-make chutney is high in antioxidants and heart-healthy ingredients to add a zesty, guilt-free flair to any snack or meal.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 6

Ingredients

• 6 pieces Fresh red chilies (mild or moderately spicy, depending on preference)
• 2 medium Tomatoes
• 3 pieces Garlic cloves
• 1 inch Ginger
• 1 tablespoon Lemon juice
• 2 tablespoons Coriander leaves (cilantro), chopped
• 1 teaspoon Cumin seeds
• 2 tablespoons Roasted peanuts (unsalted)
• 0.25 teaspoon Salt (optional)
• 2 tablespoons Water

Directions

Step 1

1. Wash the red chilies and tomatoes thoroughly under running water. Pat them dry with a clean kitchen towel.

Step 2

2. Roughly chop the red chilies (remove seeds if you prefer less heat), tomatoes, garlic, and ginger.

Step 3

3. Heat a non-stick or dry skillet over medium heat (no oil needed). Add the chopped red chilies, tomatoes, garlic, ginger, and cumin seeds.

Step 4

4. Dry-roast the ingredients for about 5-6 minutes until the tomatoes soften and the ingredients develop a slight char. Stir occasionally to prevent burning.

Step 5

5. Remove the roasted mixture from the skillet and allow it to cool slightly.

Step 6

6. Transfer the roasted mixture to a blender. Add lemon juice, coriander leaves, roasted peanuts, water, and salt (if using).

Step 7

7. Blend the ingredients until smooth. Adjust water to achieve your desired chutney consistency.

Step 8

8. Taste and adjust seasoning, if needed.

Step 9

9. Transfer the chutney to a serving bowl and garnish with a sprinkle of fresh coriander, if desired.

Step 10

10. Serve immediately as a dip, spread, or condiment with whole-grain crackers, dosa, or fresh veggies. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	437 grams (437.0g)

Amount per serving	% Daily Value*
Calories	289

Total Fat 16.00g	21%
Saturated Fat 2.20g	11%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 585mg	25%
Total Carbohydrate 31.50g	11%
Dietary Fiber 8.90g	32%
Total Sugars 12.90g
Protein 12.10g	24%

Vitamin D 0IU	0%
Calcium 119mg	9%
Iron 4mg	23%
Potassium 1551mg	33%

*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: 45.2%

Protein: 15.2%

Carbs: 39.6%