Heart-Healthy Tamatar Ki Chatni

Elevate your meals with this vibrant and flavorful Heart-Healthy Tamatar Ki Chatni, a delicious tomato chutney crafted with wholesome, low-fat ingredients and a delicate balance of spices. Featuring plump ripe tomatoes, aromatic garlic and ginger, and a hint of heat from green chili, this recipe prioritizes heart health by using just a teaspoon of olive oil and minimizing added salt. The tempering of mustard seeds, cumin, and fragrant curry leaves infuses the chutney with rich South Asian flavors, while turmeric and ground coriander add earthy depth. Perfect as a zesty condiment for whole-grain roti or a dip for fresh veggies, this quick and easy chutney comes together in just 25 minutes and is packed with antioxidants, making it a nutritious and versatile addition to your table!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 large Ripe tomatoes
• 2 medium Garlic cloves
• 1 inch Fresh ginger
• 1 small (adjust to taste) Green chili
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon Ground coriander
• 0.25 teaspoon Red chili powder (optional)
• 5 leaves Curry leaves
• 1 teaspoon Olive oil
• 0.25 teaspoon Salt
• 2 tablespoons Fresh cilantro (for garnish)
• 0.25 cup Water

Directions

Step 1

Wash the tomatoes, green chili, and cilantro thoroughly. Roughly chop the tomatoes, garlic, ginger, and green chili.

Step 2

Heat the olive oil in a non-stick pan over medium heat. Once hot, add mustard seeds and let them splutter for about 30 seconds.

Step 3

Reduce the heat slightly and add cumin seeds and curry leaves. Sauté for about 15 seconds, until fragrant.

Step 4

Add the chopped garlic, ginger, and green chili to the pan. Cook for 1-2 minutes, stirring frequently, until they soften and release their aroma.

Step 5

Add the chopped tomatoes to the pan along with turmeric powder, ground coriander, and, if desired, red chili powder. Stir well to combine.

Step 6

Sprinkle in the salt and pour in the water. Cover the pan with a lid and let the tomatoes simmer for 7-10 minutes, or until they soften and break down into a chunky sauce.

Step 7

Using a spatula, mash the tomatoes lightly to achieve your desired consistency. For a smoother texture, you can blend the chutney after cooling slightly.

Step 8

Remove the pan from heat and garnish the chutney with fresh cilantro. Adjust seasoning as needed, keeping in mind that this recipe uses a minimal amount of salt to remain heart-healthy.

Step 9

Serve warm or at room temperature as a condiment for whole-grain roti, brown rice, or as a flavorful dip for fresh vegetables.

Nutrition Facts

Serving size	843.4 grams (843.4g)

Amount per serving	% Daily Value*
Calories	307

Total Fat 16.80g	22%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 638mg	28%
Total Carbohydrate 37.40g	14%
Dietary Fiber 11.10g	40%
Total Sugars 19.90g
Protein 8.60g	17%

Vitamin D 0IU	0%
Calcium 135mg	10%
Iron 5mg	26%
Potassium 1959mg	42%

*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: 45.1%

Protein: 10.3%

Carbs: 44.6%