Mint Chutney, or Pudina Chutney, is a fresh and aromatic condiment that can elevate any meal. Whether paired with dosa, idli, vada, or used as a zesty spread for sandwiches, it is a versatile dish packed with vitamins, antioxidants, and vibrant flavors. A perfect blend of mint, cilantro, green chili, and lemon, this chutney offers a refreshing kick while being low in calories and high in essential nutrients. Ideal for those seeking a healthy yet flavorful accompaniment, Mint Chutney is a staple across Indian kitchens.
Health Benefits:
- Mint is rich in Vitamin C, aids in digestion, and has anti-inflammatory properties.
- Cilantro is loaded with antioxidants and is great for detoxifying the body.
- Garlic (optional) offers cardiovascular benefits and supports immune function.
- Ginger adds anti-inflammatory benefits and helps with digestion.
- Cumin helps in digestion and is a good source of iron.
Nutritional Highlights:
- High in Fiber
- Rich in Vitamin C
- Low in Calories
- Good Source of Antioxidants
- Iron and Calcium
Nutritional Information (Per Serving):
- Calories: 25
- Protein: 1g
- Fat: 0.2g
- Fiber: 2g
- Iron: 2% of daily value
- Vitamin C: 12% of daily value
- Carbohydrates: 5g
Ingredients:
- Fresh Mint Leaves (Pudina): 1 cup, tightly packed
- Fresh Cilantro (Coriander) Leaves: 1 cup, tightly packed
- Green Chili: 2 (adjust to taste)
- Garlic: 1 clove (optional)
- Ginger: 1/2 inch piece, peeled and chopped
- Roasted Cumin Powder: 1/2 tsp
- Black Salt: 1/2 tsp (or adjust to taste)
- Lemon Juice: 2 tbsp
- Salt: To taste
- Water: 2-3 tbsp (for grinding, adjust as needed)
Optional (for variation):
- Curd (Yogurt): 2 tbsp (optional, for creamier texture)
Recipe Instructions:
- Prep the Leaves: Thoroughly wash mint and cilantro leaves under running water to remove any dirt or residues. Gently pat them dry with a clean towel to avoid excess moisture.
2. Blend Ingredients: Add mint leaves, cilantro leaves, green chilies, garlic (if using), ginger, cumin powder, and black salt to a blender.
3. Add Liquid Elements: Squeeze in fresh lemon juice and add 2-3 tablespoons of water. Blend the mixture until smooth. Adjust the water depending on the consistency you prefer. You may want a thicker chutney for dipping or a more fluid consistency for spreading.
4. Check Seasoning: Taste the chutney and adjust salt or lemon juice as needed. If you’re using yogurt, add it now for a creamier version of the chutney.
5. Serve or Store: Your chutney is ready to serve immediately with moong dal chilla, dosa, idli, vada, or even as a sandwich spread. Store it in an airtight container in the fridge for up to 3 days.
Tips for perfect Mint Chutney:
- Use Cold Water: To retain the vibrant green color of the chutney, use cold water when blending.
- Chilling the Chutney: Let the chutney sit in the fridge for 10-15 minutes before serving to allow the flavors to meld better.
- Curd Option: If adding yogurt, use thick, fresh curd to make the chutney extra creamy and slightly tangy. This also tones down the spiciness from the green chilies.
