A vibrant and zesty Indian condiment made with fresh cilantro, mint, and green chilies, perfect as a dip or spread.
Why it's healthy
Green chutney is exceptionally healthy as it's a low-calorie, low-fat condiment made from raw, nutrient-dense ingredients. The primary components, cilantro and mint, are rich in antioxidants, vitamin K, and vitamin A. Lemon juice provides a substantial amount of vitamin C, which enhances iron absorption and supports the immune system. Ginger contributes gingerol, a compound with potent anti-inflammatory and antioxidant effects. Because the chutney is uncooked, these heat-sensitive vitamins and beneficial plant compounds are fully preserved, offering maximum nutritional benefit. It adds a burst of flavor to meals without adding significant calories, fat, or sugar.
Ingredients
1/2 cup fresh cilantro leaves, packed
1/4 cup fresh mint leaves, packed
1 small green chili, chopped
1/4 inch ginger, peeled and chopped
1/2 clove garlic
1 tbsp lemon juice
1/8 tsp salt, or to taste
1-2 tbsp water, as needed for blending
Instructions
Wash the cilantro and mint leaves thoroughly.
Add all ingredients—cilantro, mint, green chili, ginger, garlic, lemon juice, and salt—to a blender or food processor.
Blend until a smooth paste is formed. Add 1-2 tablespoons of water, a little at a time, only if needed to help the ingredients blend smoothly.
Taste and adjust salt or lemon juice if necessary.
Transfer the chutney to a clean, airtight container.
Serve immediately or store in the refrigerator for up to 3-4 days.