Amla (Indian Gooseberry) Chutney

Ingredients:
- 1 cup chopped amla (Indian gooseberries)
- 2-3 green chilies (adjust to taste)
- 2-3 cloves garlic
- 1 tablespoon ginger (optional)
- 1 tablespoon oil
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon sugar or jaggery (optional, for balancing flavors)
- Salt to taste
- Fresh coriander leaves for garnish (optional)
Instructions:
- Prepare the Ingredients:
- Wash and chop the amla into small pieces.
- Roughly chop the green chilies and garlic. Peel and chop the ginger if using.
- Cook the Chutney:
- Heat the oil in a pan over medium heat.
- Add the cumin seeds and mustard seeds, letting them splutter.
- Add the chopped garlic and ginger (if using), and sauté for 1-2 minutes until fragrant.
- Add the chopped amla, green chilies, turmeric powder, and salt.
- Stir well and cook for about 5-7 minutes, or until the amla softens and turns slightly translucent. Add a splash of water if needed to prevent sticking.
- Blend the Chutney:
- Let the mixture cool slightly.
- Transfer to a blender and blend until smooth. You can adjust the consistency by adding a little water if necessary.
- Taste and adjust seasoning. Add sugar or jaggery if desired to balance the tanginess.
- Serve:
- Garnish with fresh coriander leaves if desired.
- Serve the chutney as a condiment with meals or as a dip with snacks.
Benefits: Amla Chutney is rich in vitamin C, which boosts the immune system and supports overall health. The amla also provides antioxidants, while the garlic and green chilies add additional health benefits and flavor.
Nutritive Value (per serving):
- Calories: Approximately 30-50 kcal
- Protein: 1-2 grams
- Carbohydrates: 8-10 grams
- Fiber: 2-3 grams
- Fats: 2-4 grams (mainly from oil)
- Vitamins: Excellent source of vitamin C (from amla).
- Minerals: Contains potassium, calcium, and iron.
Enjoy this tangy and nutritious Amla Chutney as a vibrant addition to your meals!
July 20, 2024
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