Heart-Healthy Tamarind Chutney

Elevate your snacking and meal accompaniments with this Heart-Healthy Tamarind Chutney, a vibrant blend of tangy, sweet, and smoky flavors packed with nutrient-dense ingredients. This naturally vegan and refined sugar-free recipe combines the rich tartness of tamarind paste with the caramel-like sweetness of Medjool dates and jaggery or coconut sugar for a wholesome twist on traditional tamarind chutney. Warming spices like cumin, coriander, and ginger deliver a comforting depth, while a hint of optional smoked paprika adds a gentle kick. Fresh lime juice and a garnish of chopped cilantro provide a zesty, herbaceous finish. Perfectly versatile, this luscious chutney pairs beautifully with baked samosas, whole-grain crackers, or fresh vegetables, making it a guilt-free choice for dips, spreads, or marinades. Ready in just 25 minutes, this delightful condiment is your go-to for heart-healthy snacking and bold flavor.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 8

Ingredients

• 3 tablespoons Tamarind paste (unsweetened)
• 1.5 cups Filtered water
• 4 pieces Medjool dates (pitted)
• 2 tablespoons Jaggery or coconut sugar
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoons Ground ginger
• 0.5 teaspoons Smoked paprika (optional for mild heat)
• 0.25 teaspoons Sea salt
• 1 tablespoon Fresh lime juice
• 1 tablespoon Chopped fresh cilantro (for garnish)

Directions

Step 1

In a medium saucepan, combine the tamarind paste and filtered water, and bring to a gentle simmer over medium heat.

Step 2

Add the pitted Medjool dates to the saucepan. Let them soften in the water for about 5 minutes, stirring occasionally.

Step 3

Reduce the heat to low and use a fork or a spoon to mash the dates into the mixture, ensuring they are fully broken down for a smooth texture.

Step 4

Stir in jaggery or coconut sugar, ground cumin, coriander, ground ginger, smoked paprika (if using), and sea salt. Mix thoroughly until the sweetener dissolves fully and the spices are well-incorporated.

Step 5

Continue simmering the mixture for an additional 10 minutes, stirring occasionally. The chutney will thicken slightly as it cooks.

Step 6

Remove the saucepan from heat and allow the mixture to cool for a few minutes. Transfer the chutney to a blender and blend until smooth. Add a splash of water if necessary to reach your desired consistency.

Step 7

Pour the chutney into a serving bowl and stir in fresh lime juice for added tang and brightness.

Step 8

Garnish with chopped fresh cilantro before serving. Enjoy this heart-healthy chutney with whole-grain crackers, baked samosas, or as a dip for fresh veggies!

Nutrition Facts

Serving size	(548.2g)

Amount per serving	% Daily Value*
Calories	434.1

Total Fat 1.5g	0%
Saturated Fat 0.1g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 620.2mg	0%
Total Carbohydrate 114.0g	0%
Dietary Fiber 9.8g	0%
Total Sugars 98.3g
Protein 3.2g	0%

Vitamin D 0IU	0%
Calcium 153.6mg	0%
Iron 6.9mg	0%
Potassium 1171.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 2.8%

Protein: 2.7%

Carbs: 94.5%