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Green Garlic Chutney is a popular condiment of the Indian cuisine. It is served as a side-dish with deep-fried snacks, spreads for rolls and sandwiches or simply to perk up the most basic meal. Coriander and garlic make a striking combination, which adds great value to snacks and chaat.

The innovative twist in this version of Green Garlic Chutney is the addition of spinach, which improves the volume and consistency.

A little daria and curds help bind these dynamic ingredients together, while common ingredients like green chillies enhance the flavour.

See why this is a healthy coriander garlic chutney? Benefit from the antioxidant power of coriander, while keeping infections and diseases at bay through the anti-microbial property of garlic. Coriander is a storehouse many antioxidants. Linoleic acid, Oleic acid, Stearic acid and Ascorbic acid (Vitamin C) work well to reduce the LDL cholesterol (bad cholesterol) and promote artery and cardiac health.

Is Green Garlic Chutney healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal. 

4. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

5. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

6. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 

7. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Green Garlic Chutney?

Yes, this recipe is good for diabetics, heart and weight loss. We have used curd ingredients in this recipe. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood.

Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.

Can healthy individuals have Green Garlic Chutney?

Yes, this is a healthy chutney to have.

One serving of Green Garlic Chutney is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 9 calories that come from one serving of of Green Garlic Chutney?

Walking (6 kmph) = 3 mins
Running (11 kmph) = 1 mins
Cycling (30 kmph) = 1 mins
Swimming (2 kmph) = 2 mins

Note: These values are approximate and calorie burning differs in each individual.