Heart-Healthy Indian Mint Sauce
Brighten up your meals with this Heart-Healthy Indian Mint Sauce, a refreshing and low-calorie condiment bursting with fresh herbs and bold spices. Crafted with vibrant mint and cilantro, creamy low-fat yogurt, zesty lemon juice, and a hint of green chili for a subtle kick, this recipe offers a guilt-free, flavorful twist on a classic Indian chutney. Ready in just 10 minutes with no cooking required, it’s a quick and easy dip or dressing that pairs beautifully with grilled meats, fresh salads, or traditional Indian appetizers like samosas and kebabs. Perfect for health-conscious eaters, this sauce is not only simple to make but also rich in antioxidants and heart-friendly ingredients, making it a must-have addition to your recipe collection.
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Ingredients
- 1 cup fresh mint leaves
- 1 cup fresh cilantro leaves
- 1 cup plain low-fat yogurt
- 1 tablespoon lemon juice
- 1 small green chili
- 1 clove garlic
- 0.5 inch ginger
- 0.5 teaspoon cumin powder
- 0.25 teaspoon salt
- 2 tablespoons water
Directions
Step 1
Rinse the mint and cilantro leaves thoroughly under cold water to remove any grit or impurities. Shake off excess water or gently pat them dry with a paper towel.
Step 2
In a blender or food processor, combine the mint leaves, cilantro leaves, plain low-fat yogurt, lemon juice, green chili, garlic, and ginger. Cut the green chili into smaller pieces for easier blending.
Step 3
Add the cumin powder, salt, and water to the blender. Blend the mixture until smooth, stopping occasionally to scrape down the sides if necessary.
Step 4
Taste the sauce and adjust the seasoning if necessary, adding more salt or lemon juice to taste.
Step 5
Transfer the mint sauce to a serving bowl or an airtight container if storing.
Step 6
Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
Step 7
Serve the mint sauce as a dip, with grilled meats, or as a condiment alongside Indian dishes like samosas, kebabs, or wraps.
Nutrition Facts
| Serving size | (801.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 351.0 |
| Total Fat 9.4g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 14mg | 0% |
| Sodium 846.4mg | 0% |
| Total Carbohydrate 59.3g | 0% |
| Dietary Fiber 23.4g | 0% |
| Total Sugars 30.8g | |
| Protein 28.8g | 0% |
| Vitamin D 127.0IU | 0% |
| Calcium 1326.6mg | 0% |
| Iron 26.2mg | 0% |
| Potassium 2844.7mg | 0% |
Source of Calories