High Protein South Indian Chutney Powder

Elevate your meals with this High Protein South Indian Chutney Powder—a flavorful, nutrient-rich blend of legumes, seeds, and spices that perfectly complements traditional dishes like idlis, dosas, and rice. Packed with protein from roasted Bengal gram, urad dal, toor dal, and flaxseeds, this aromatic spice mix is a fusion of nutty, tangy, and spicy notes, enhanced by roasted curry leaves and the subtle fragrance of asafoetida. Flaxseeds and sesame seeds add a nutrient boost, while tamarind infuses a hint of tanginess. This pantry-friendly chutney powder not only adds a layer of authentic South Indian flavor but also serves as a quick, healthy accompaniment that stays fresh for weeks. Perfect for meal preppers and spice lovers alike!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 25

Ingredients

• 1 cup Split roasted Bengal gram (chana dal)
• 0.5 cup Urad dal (split black gram)
• 0.5 cup Toor dal (split pigeon peas)
• 10 pieces Dry red chilies
• 2 tablespoons Flaxseeds
• 2 tablespoons Sesame seeds
• 20 leaves Curry leaves
• 0.5 teaspoon Asafoetida (hing)
• 1 tablespoon Tamarind
• 1 teaspoon Salt
• 1 teaspoon Oil (preferably sesame oil)

Directions

Step 1

Heat a teaspoon of oil in a pan over medium heat.

Step 2

Add the urad dal, chana dal, and toor dal to the pan. Roast them on low to medium heat, stirring frequently, until they turn golden brown and emit a nutty aroma. Remove from the pan and let cool.

Step 3

In the same pan, dry roast the dry red chilies until they puff up slightly and change color. Be cautious not to burn them. Transfer to a plate to cool.

Step 4

Next, add the flaxseeds and sesame seeds to the pan. Dry roast until they begin to pop and release their natural oils. Remove from heat and set aside.

Step 5

Add the curry leaves to the pan and roast until they become crisp, taking care not to char them. Set aside to cool.

Step 6

Finally, lightly warm the asafoetida and tamarind in the residual heat of the pan to enhance their flavors.

Step 7

Once all the ingredients are completely cool, transfer them to a blender or spice grinder. Add salt to taste.

Step 8

Grind the mixture into a coarse or fine powder, depending on your preference. Do not over-grind, as it might release oils and make the texture clump together.

Step 9

Store the chutney powder in an airtight container. It keeps well for weeks at room temperature or can be refrigerated for longer shelf life.

Step 10

Serve as a topping or mix-in with rice, dosas, or idlis to enjoy its nutty, spicy flavors and boost your intake of plant-based protein.

Nutrition Facts

Serving size	(573.6g)

Amount per serving	% Daily Value*
Calories	1957.2

Total Fat 38.3g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 2568.6mg	0%
Total Carbohydrate 329.7g	0%
Dietary Fiber 67.2g	0%
Total Sugars 91.2g
Protein 93.4g	0%

Vitamin D 0IU	0%
Calcium 484.1mg	0%
Iron 26.3mg	0%
Potassium 5037.7mg	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: 16.9%

Protein: 18.3%

Carbs: 64.7%