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Gongura ila chutney
  • Serving Size 1 Table Spoon (15 g)
  • Calories21.1 kcal
  • Carbs0.9 g (3.4 kcal)
  • Protein0.5 g (2.1 kcal)
  • Fats1.7 g (15.5 kcal)

Gongura ila chutney recipe

Gongura ila chutney is a good source of potassium, calcium, vitamin A, iron, manganese, and an excellent source of dietary fiber, vitamin C, magnesium, copper, and vitamin E. HINT: It helps strengthen muscles and boost immunity.

Cooking time: 10 minutes

Serves: 22 persons

Ingredients
Black gram dal
1 Tea Spoon
Garlic small clove
5 Grams
Chillies red
10 Grams
Coriander seeds
2 Table Spoon
Fenugreek seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Green Sorrel leaves
250 Grams
Instructions
1
Washing
First, pick the sorrel/ gongura leaves from the stems, wash them thoroughly, dry it with a kitchen towel. Once dry, chop the gongura leaves and keep them aside.
2
Dry roast the spices
Next, heat a pan over a medium heat and roast the dry red chillies, coriander seeds and fenugreek seeds until they are light brown, aromatic and toasted. Take care not to burn them Transfer them into a plate and set them aside to cool. Use as many or as few red chillies as you need, depending on the quality of the chillies and your desired spice levels. Once cooled, add them to a mixer grinder and make a smooth powder.
3
Add tempering
In the same pan; heat oil until warm; add the mustard seeds, urad dal and red chillies and allow it to crackle and the dal to turn golden brown and crisp. Stir in the crushed garlic and saute for a few seconds until you can smell the aroma coming through. Once once, add the chopped gongura leaves, salt to taste and the ground powder.
4
Add salt
Keep stirring until the Gongura leaves become soft; it will take less than a minute. Check the taste and adjust the salt and chili accordingly. See to it that the pachadi comes away from asides, this marks the doneness of the pachadi.
5
Serve it
Serve it along with dosa, idli, cheela, adai, pesarattu or simply along with hot steamed rice and ghee.
Nutrition Label

Gongura ila chutney

  • Serving Size1 Table Spoon (15 g)
  • Calories21.1 kcal
  • Carbs0.9 g
  • Fiber1.2 g
  • Sugar0.1 g
  • Protein0.5 g
  • Fat1.7 g
  • Saturated fat0.3 g
  • Mono unsaturated fat0.7 g
  • Poly unsaturated fat0.5 g
  • Cholesterol0.0 mg
  • Sodium44.8 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientGongura ila chutneyDrumstick leaves chutneyMunagakaya Aaku ChatniMuringa Ila Chatni
Calories21.1 kcal25.1 kcal25.1 kcal25.1 kcal
Carbs0.9 g1.1 g1.1 g1.1 g
Protein0.5 g1 g1 g1 g
Fat1.7 g1.8 g1.8 g1.8 g
Fiber1.2 g1.8 g1.8 g1.8 g
Sugar0.1 g0.1 g0.1 g0.1 g
Sodium44.8 mg45.3 mg45.3 mg45.3 mg
Cholesterol0 mg0 mg0 mg0 mg

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