The Quintessential Green Chutney – a tasty & healthy sauce

Indian cuisine is incomplete without chutney. We relish having chutney and pickles with our every meal. Green chutney is a no-cook and quick to prepare dish which is extremely tasty, easy to store and can be used in a number of ways.

Chutney is essentially a dipping sauce which is prepared and served as an accompaniment for Indian fried snacks like fritters and kebabs. Although we love eating such fried snacks, they need not always be healthy. Also chutney need not always be an accompaniment. Here I am sharing with you a no cook version of this chutney which can be used as a dipping sauce, a marinade or a salad dressing.

I typically make this dipping sauce in batch and freeze it up since it has multiple uses and it always comes handy while cooking. Also, with a limited number of ingredients, and hardly any preparations, this sauce is not a difficult one to make. I make this sauce using the following ingredients –

1. Garlic – this strong smelling but flavourful ingredients is packed with nutrients. A single ounce (28gms) of garlic contains the following nutrients

  • Manganese: 23% of the RDA
  • Vitamin B6: 17% of the RDA
  • Vitamin C: 15% of the RDA
  • Selenium: 6% of the RDA
  • Fiber: 0.6 gram
  • Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

Apart from this, it blends well with the other ingredients of the sauce adding its unique flavour.

2. Ginger – it is known for its spicy strong flavour and medicinal properties. Adding ginger to your diet ensures the following –

  • Consuming just 2 gms of ginger per day is said to have reduced muscle pain
  • Helps prevent nausea
  • Aids digestion
  • Assist in lowering blood sugar level
  • Helps in lowering cholestrol

I have added a small portion of ginger in my recipe to add to the flavour of the recipe and it’s healing power too!

3. Green Chillies – this is an optional part of the recipe. For those who cannot tolerate spice, I would suggest give this a miss. For those who can do with a small amount of heat and spice in their food, add half a green chilly pepper to the recipe for the added kick. I use serrano pepper for mine which I find extremely hot and hence I used just 1/3rd of a single pepper!

Apart from the flavour, green chillies are rich in dietary fibre and are a rich source of Vitamin C. They are known to boost your metabolism, keep your heart and skin heatlhy!!

Check out how little chilly I have used here!

4. Cilantro – This is the freshness factor of your sauce. Make sure the cilantro you use is fresh for a flavourful sauce. I buy cilantro and while it is still fresh use it up for this sauce leaving a little aside for my use in daily cooking. This way the cilantro is used up while its fresh, nothing goes waste and your sauce is packed with flavour!! Cilantro is known for its antioxidant qualities. It aids in digestion and helps your body get rid of the toxins. It is used as a cleansing agent for your body.

My technique for preparing this sauce is easy-peasy. I assemble the necessary ingredients, clean them and whiz them through the blender…done! 🙂 Store this in the fridge and it will last you for a week or freeze it up for good 30 days!

Recipe

Ingredients

  • ½ cup minced garlic
  • 3 tablespoon minced ginger
  • 2 cups fresh cilantro
  • ⅓ Serrano pepper
  • 2 teaspoons lime juice – optional
  • Salt to taste
  • ½ cup water

Instructions

  1. Mix together garlic, ginger, cilantro and pepper in a blender, add water and blend till smooth.
  2. Add salt to taste and lime juice
  3. Store in fridge for upto a week or freeze for around month
Nutritional Facts
Servings: 3
Amount per serving
Calories

55

% Daily Value* 
Total Fat 0.5g

1%

Saturated Fat 0.1g

1%

Cholesterol 0mg

0%

Sodium 12mg

1%

Total Carbohydrate 11.8g

4%

Dietary Fiber 1.5g

5%

Total Sugars 0.5g

Protein 2.2g
Vitamin D 0mcg

0%

Calcium 56mg

4%

Iron 1mg

7%

Potassium 221mg

5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

USES

1. Dipping Sauce – Traditionally this sauce is used as an accompaniment for savoury goodies which we prepare. This is a perfect accompaniment for kebabs, tikkas and even for parathas!

2. Marinade – this makes the perfect marinade for fried or oven roasted fish, chicken or even paneer. Just use 2-3 tablespoons of this sauce to coat approximately 200 gms of either of fish, chicken or paneer for a flavourful delicacy

3. Salad dressings – You can mix a teaspoon of this sauce with a cup of Greek Yogurt to make a perfect dressing for a lentil salad or a to add more flavour to a simple All-chopped salad!

4. Gravies – Most of the Indian gravies require ginger, garlic, chillies and cilantro to be added to this. Use this sauce as per your taste instead of adding in these ingredients separately 😉

VARIANTS

There are couple of variants for this Sauce which you can use as per your preference

1. Coconut – Add a cup of grated coconut to the above recipe for a more creamy textured sauce. A coconut based sauce is my favorite as a dipping sauce!

2. Mint – for the herb lovers…add a bunch of mint leaves to the above recipe and enjoy the way the mint beautifully blends with this sauce adding to its flavour. PS – if you are looking for a perfect accompaniment to your kebabs or roasted meat, this mint flavoured sauce will work wonders 😀

So do give this chutney/ sauce a try and let me know how you liked it!

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