Tomato Chutney
Tomato chutney, a delightful fusion of tangy, savory, and sometimes spicy flavors, is a versatile condiment that adds a punch to any meal. Whether paired with crispy dosas, fluffy idlis, or simply spread on sandwiches, this humble condiment has secured its place in kitchens worldwide. Let’s dive into its unique essence, benefits, and nutritional value.
Unique Essence:
Tomato chutney embodies a harmonious blend of tomatoes, spices, and other aromatic ingredients. Its versatility lies in the variations possible, from sweet and tangy to fiery hot, catering to diverse taste preferences. Each household or region might have its own secret recipe, enriching the culinary landscape with a spectrum of flavors.
Benefits:
Rich in Lycopene: Tomatoes, the primary ingredient, are packed with lycopene, a powerful antioxidant known for its potential to reduce the risk of certain cancers and promote heart health.
Immune Boosting: The blend of spices like ginger, garlic, and chili peppers not only adds depth to the flavor but also provides immune-boosting properties, helping the body ward off infections.
Digestive Aid: Many traditional recipes include ingredients like cumin and coriander, known for their digestive properties, making tomato chutney not just a tasty addition but also a digestive aid.
Low in Calories: Compared to other condiments, tomato chutney is relatively low in calories, making it a guilt-free indulgence for those watching their calorie intake.
Vitamin C Source: Tomatoes are a good source of vitamin C, essential for collagen production, immune function, and wound healing.
Nutritional Value:
The exact nutritional content of tomato chutney can vary based on the recipe and preparation method. However, here’s a general overview of its nutritional profile per serving (approximately 2 tablespoons):
Calories: 20-30 kcal
Total Fat: 0-1 g
Carbohydrates: 4-6 g
Fiber: 1-2 g
Protein: 0-1 g
Vitamin C: 10-20% of the Daily Value (DV)
Lycopene: Varies, but can contribute significantly to daily intake
In Summary:
Tomato chutney isn’t just a condiment; it’s a culinary experience bursting with flavor and nutrition. Whether enjoyed as a dip, spread, or accompaniment, its versatility and health benefits make it a must-have in any kitchen. So, next time you crave a burst of flavor, reach for a jar of homemade tomato chutney and elevate your meal to new heights of deliciousness.
Tomato Chutney recipe
Ingredients:
500g ripe tomatoes, chopped
2 medium-sized onions, finely chopped
2-3 green chilies, chopped (adjust according to your spice preference)
4-5 cloves of garlic, minced
1-inch piece of ginger, minced
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 teaspoon fenugreek seeds
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder (adjust to taste)
1 teaspoon coriander powder
1 tablespoon oil (preferably mustard oil)
Salt to taste
2 tablespoons vinegar or lemon juice
1 tablespoon jaggery or brown sugar (adjust to taste)
Instructions:
Prepare the Tomatoes: Wash the tomatoes thoroughly and chop them into small pieces. Set aside.
Tempering: Heat oil in a pan over medium heat. Add mustard seeds, cumin seeds, and fenugreek seeds. Let them splutter.
Sauté Aromatics: Add chopped onions, minced garlic, chopped green chilies, and minced ginger to the pan. Sauté until the onions turn translucent.
Add Spices: Add turmeric powder, red chili powder, and coriander powder to the pan. Mix well and cook for a minute.
Cook Tomatoes: Add the chopped tomatoes to the pan along with salt. Mix well and cook until the tomatoes turn soft and mushy, stirring occasionally. This may take around 10-15 minutes.
Add Sweetness and Sourness: Once the tomatoes are cooked, add vinegar or lemon juice along with jaggery or brown sugar. Adjust the amount according to your taste preference. Mix well and cook for another 5 minutes.
Adjust Consistency: If the chutney is too thick, you can add a little water to reach your desired consistency. Simmer for a few more minutes.
Cool and Store: Once the chutney reaches your desired consistency, turn off the heat and let it cool down completely. Transfer it to clean, sterilized jars and store in the refrigerator.
Serve: Tomato chutney is ready to be served! It goes well with various Indian snacks like samosas, pakoras, dosas, or even as a spread on sandwiches or wraps.
Enjoy your homemade Tomato Chutney.
