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Roasting
Dry roast the peanuts. Keep all other ingredients ready.
- Serving Size 1 Table Spoon (15 g)
- Calories40.8 kcal
- Carbs2.2 g (8.8 kcal)
- Protein0.8 g (3.1 kcal)
- Fats3.2 g (28.9 kcal)
Coconut chutney recipe
Coconut chutney is a good source of vitamin C, riboflavin, niacin, vitamin B6, vitamin E, and an excellent source of dietary fiber, potassium, protein, calcium, iron, vitamin D, beta carotene, lutein, thiamine, pantothenic acid, phosphorus, magnesium, copper, zinc, selenium, and manganese. HINT: Eat in moderation as it is high in calories, fat, and sodium.
Cooking time: 10 minutes
Serves: 18 persons
Ingredients
Whole bengal gram
15 Grams
Tamarind pulp
2 Table Spoon
Chillies green - all varieties
20 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
10 Grams
Chillies red
5 Grams
Coconut kernel fresh
100 Grams
Ground nut
15 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
2 Grams
Water
50 Milliliter
Instructions
1
2
Blending
Transfer all the ingredients like coconut, fried gram, roasted peanuts, tamarind, salt, green chilies, coriander leaves, curry leaves, and garlic into a mixie jar. Add in required water and grind until fine paste
3
Seasoning
Transfer the ground chutney into a bowl and temper it with oil, mustard seeds, red chili, and curry leaves.
Nutrition Label
Coconut chutney
- Serving Size1 Table Spoon (15 g)
- Calories40.8 kcal
- Carbs2.2 g
- Fiber1.2 g
- Sugar1.3 g
- Protein0.8 g
- Fat3.2 g
- Saturated fat1.7 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium43.8 mg
Glycemic Index
30 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Coconut chutney | Kadala Muttu Chammandi | Moongfali chutney | Mugara ba badamera chutney |
|---|---|---|---|---|
| Calories | 40.8 kcal | 51 kcal | 51 kcal | 51 kcal |
| Carbs | 2.2 g | 2.3 g | 2.3 g | 2.3 g |
| Protein | 0.8 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 3.2 g | 3.8 g | 3.8 g | 3.8 g |
| Fiber | 1.2 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 1.3 g | 1 g | 1 g | 1 g |
| Sodium | 43.8 mg | 55.2 mg | 55.2 mg | 55.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
