In some parts of the world, it would be unimaginable that grinding together a bunch of ingredients could produce a burst of flavours. But in India, chutney, a quintessential desi side dish, is used to add flavour to your regular dal-chawal or dosas. In India, the chutney changes with the cuisine of the region. They are made with ingredients and spices that are not just regional but also seasonal. For instance: You would wait to have kaccha aam chutney all year just to savour it for a short time in summers.
As per a 2014 study titled ‘ Flaxseed—a potential functional food source ‘ on PubMed, flaxseeds are packed with plant based Omega-3 fatty acids, potassium and fiber. Now dry roast the other ingredients: 2 tsp coriander, 2 tsp fenugreek, and 2 tsp cumin seeds. From South Indian coconut chutney, North Indian mint-corriander chutney, Marathi thecha, Bihari tamatar chutney or Sikkim’s dalle khursani, these are not just a bombardment of complex flavours but also provide a master class on utilisation of locally sourced ingredients. But, in this day and time we can’t rely on just flavours, can we? The fitness world has all of us searching for protein in everything we eat. So, what if your chutney became a protein source as well? You’ll be surprised to know how our chutneys have protein and antioxidants hidden in them all along. Flaxseed chutney is known by different names in different states; it is alsi ki chutney in Bihar, Javas chutney in Maharashtra or agase pudi in Karnataka. The fiber not just boosts metabolism it also reduces sudden blood glucose spikes, making it good for diabetics. To make this chutney, dry crush one cup of flax seeds and dry roast them. Dry grind them all together along with two teaspoons of salt. Finally, add two finely chopped green chillies, half a finely chopped onion, and squeeze half a lemon to it. (Image Credit: Canva)
Give raw peanuts a quick roast in the microwave, stirring them every 30 seconds for 2–3 minutes, until they’re golden and popping. As per a 2022 study titled Black sesame seeds: Nutritional value, health benefits, and food industrial applications , black sesame is also rich in sesamin and sesamolin which are distinct lignans that act as powerful internal antioxidants. Next, we have a south-Indian style peanut chutney which is rich in protein and antioxidants. Prepared by simply using peanuts and tomatoes, it is a tangy chutney with nutty flavour. In hot oil, let mustard seeds, cumin seeds and urad dal crackle, then toss in dried red chilies and curry leaves. Grind the cooled peanuts with salt, tamarind, the roasted chilies, and a splash of water until smooth and creamy. Pour into a bowl, crown with the leftover tempering and serve alongside hot idlis or dosas for a nutty, tangy treat. Sesame seeds are an excellent plant-based source of protein which are also rich in healthy melatonin and tryptophan. How to make: Dry roast black sesame seeds until they release their nutty aroma, then let them cool. Now, grind them with garlic, dried red chillies, salt and a small piece of tamarind; add a splash of water to make a coarse, flavour-packed paste. Finish with a drizzle of mustard oil for an earthy, nutty kick, and serve with hot rice, momos or your favourite snacks.