Healthy Coconut Chutney
by Tarla Dalal
healthy coconut chutney recipe | healthy coconut coriander chutney | healthy green coconut chutney | with amazing 25 pictures
Here we have given a twist to the South Indian coconut chutney by making it a bit healthier. Healthy coconut chutney is a delicious side, sauce or condiment that both kids and adults will enjoy. Chutney is an Indian condiment used to enhance the taste of a meal. healthy coconut coriander chutney is an amazing side-dish for other snack recipes like idlis, dosas, paniyaram, vadai.
The process of making the healthy green coconut chutney is very quick and easy. First, you need to roast chana dal and urad dal together till they are crisp or golden brown and grind into a powder using a small mixer jar as it will help yield powdered form easily. If making in big quantity transfer it to a bigger jar and add remaining ingredients that is grated coconut, coriander, green chillies and ginger, add water as required and blend well. For the tempering of the nutritious green chutney, heat peanut oil in a small pan, add mustard seeds, urad dal, dry red chilli, curry leaves and cook till aromatic and pour over chutney.
The tempering adds a unique flavor to the chutney which makes it even tastier.
See why we love healthy coconut chutney? Let’s understand the main ingredients of healthy green coconut chutney. The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Coriander is a fairly good source of iron and folic acid – the 2 nutrient which help in the production and maintenance of red blood cellss in our blood. Good for reducing cholesterol and good for diabetics.
Accompany this Healthy Coconut Chutney with healthier options like Quinoa Dosa, Oats Mutter Dosa, Barley Idli etc.
Enjoy healthy coconut chutney recipe | healthy coconut coriander chutney | healthy green coconut chutney | with step by step photos and video below.
Healthy Coconut Chutney recipe - How to make Healthy Coconut Chutney
Preparation Time: Cooking Time: Total Time:
Makes 0.75 cup
For Healthy Coconut Chutney
1/4 cup freshly grated coconut
1/2 cup chopped coriander (dhania)
1/2 tsp peanut oil
2 tbsp chana dal (split bengal gram)
1 tbsp urad dal (split black lentils)
2 small green chillies , chopped
1 tsp grated ginger (adrak)
salt to taste
For The Tempering
1 tsp peanut oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
1 whole dry kashmiri red chilli , broken into pieces
2 to 3 curry leaves (kadi patta)
a pinch asafoetida (hing)
For healthy coconut chutney
- For healthy coconut chutney
- Heat the peanut oil in a broad non-stick pan and add the chana and urad dal and lightly roast them till they turn crisp and brown in colour. Keep aside to cool.
- When cool, blend the dals in a mixer to a fine powder.
- Add the coconut, coriander, green chillies, ginger and salt to it and blend to a smooth paste 5 tbsp of water. Keep aside.
- For the tempering, heat the peanut oil in a small non-stick pan and add the mustard seeds.
- When the seeds crackle, add the urad dal, red chillies, curry leaves and asafoetida and sauté on a medium flame for 10 seconds.
- Pour this tempering over the {span class="bold1"}healthy coconut chutney{/span} and mix well.
- Refrigerate the {span class="bold1"}healthy coconut chutney{/span} and use as required.
Healthy Coconut Chutney Video by Tarla Dalal's Team
Like healthy coconut chutney
- Chutney is an Indian condiment used to enhance the taste of a meal. For many snacks recipes like bhel puri, pani puri, vada pav, it is an important element that will alter the flavours while it is an amazing side-dish for other snack recipes like idli, dosa, paniyaram, vadai. Though they generally require only a handful of ingredients, there might be some ingredients which would not be healthy and you might not even know. Like healthy coconut chutney recipe | healthy coconut coriander chutney | healthy green coconut chutney | then see some healthy chutney recipes that you can relish guilt free :
For Healthy Coconut Chutney
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For the healthy coconut chutney recipe | healthy coconut coriander chutney | healthy green coconut chutney | heat the peanut oil in a broad non-stick pan.
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Once the oil is hot, add the chana dal. It adds a thick texture and nutty aroma to the healthy green coconut chutney.
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Add urad dal.
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Stir and lightly roast them till they turn crisp and brown in colour.
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Remove in a plate and keep aside to cool. This being a healthy coconut chutney, we have reduced the quantity of coconut that is normally used and fortified it with protein-rich dal.
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When cool, transfer the dals to a small mixer jar.
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Blend the dals to a fine powder.
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Transfer this blended dal mixture a bigger mixer jar.
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Add the coconut. We have used freshly grated coconut for best flavour. If you are using dessicated coconut or dry coconut, the taste will vary.
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Add coriander for a vibrant green colour.
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Add green chillies as per the spice you can handle. If green chillies are not available then make use of red chillies.
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Add ginger. We have not used garlic for this healthy coconut chutney recipe but, you can add if you like.
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Add salt to it.
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Add around 5 tbsp of water.
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Blend to a smooth paste. If unable to grind or the coconut chutney looks very thick then add 1-2 tbsp of more water. Our healthy coconut chutney | healthy coconut coriander chutney | healthy green coconut chutney | is ready. Keep aside.
For The Tempering
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For the tadka of nutritious coconut chutney, heat the peanut oil in a small non-stick pan. For an authentic flavour, make use of coconut oil.
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Once the oil is hot, add mustard seeds.
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When the seeds crackle, add the urad dal.
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Add red chillies.
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Add curry leaves.
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Add asafoetida and sauté on a medium flame for 10 seconds or until aromatic.
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Pour this tempering over the coconut chutney.
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Mix well and our healthy coconut chutney | healthy coconut coriander chutney | healthy green coconut chutney | is ready.
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Refrigerate the healthy coconut chutney and use as required.
| Energy | 32 cal |
| Protein | 1.1 g |
| Carbohydrates | 2.9 g |
| Fiber | 1 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 85.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 2 mg |
| Folic Acid | 7 mcg |
| Calcium | 6.1 mg |
| Iron | 0.3 mg |
| Magnesium | 7.4 mg |
| Phosphorus | 21.1 mg |
| Sodium | 3.7 mg |
| Potassium | 42.2 mg |
| Zinc | 0.1 mg |
Coconut are really bad for your health if consumed in high amounts...i tried this recipe and cam out soo well...nice refreshing taste to our normal coconut chutney and plus healthy too!!
Loved this version of coconut chutney with cilantro!