See Green Chutney recipe. A green mint and coriander flavoured chutney which is great for sandwich spreads. Mint adds freshness to this chutney. The addition of lemon juice enhances the flavours of mint and coriander and prevent discoloration of the greens. Green chutney is probably the most favourite Indian accompaniment. Crispy samosas, dhoklas etc. are considered incomplete without this chutney. The chutney can be stored refrigerated for upto a week.

Is Green Chutney healthy? 

Yes Green Chutney is healthy for most and needs a modification for others. Made from mint leaves, coriander, onions, lemon juice, sugar and green chillies.

Let's understand the Ingredients.

What's good.

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. See here for detailed benefits of mint leaves. 

Coriander (kothmir, dhania) : 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 for diabetics. Read 9 benefits of coriander to understand details. 

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions. 

Green Chilli : 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. 

What's the problem?

Sugar : Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. 

Can diabetics, heart patients and over weight individuals have Green Chutney ?

Yes, but for diabetics you need to drop the sugar. Note that 1 cup chutney (42 teaspoons) has only 3 teaspoons of sugar. So the impact is very small for diabetics. But we suggest you remove the sugar and adjust the lemon juice in the recipe. 

Or this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander.

Nutritious Green Chutney

Here are some Healthy snack options to go with green chutney

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe,   moong dal dhokla recipe,  bajra carrot onion uttapam recipe  or buckwheat pancake as one healthy recipe option. 

Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks

Can healthy individuals have Green Chutney?

Yes, the usage of sugar is very little so enjoy the chutney. 

How to burn 4 calories that come from Green Chutney?

Walking (6 kmph) = 1 mins

Running (11 kmph) = 0 mins

Cycling (30 kmph) = 1 mins       

Swimming (2 kmph) = 1 mins

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