High Protein Spicy Red Chutney

Elevate your condiments game with this High Protein Spicy Red Chutney, a bold and flavorful twist on the traditional Indian chutney. Packed with the protein power of red lentils and infused with the fiery kick of dry red chilies, this chutney is a perfect blend of health and heat. Rich tomatoes, tangy tamarind, and aromatic garlic come together to create a silky, smooth base, while a fragrant tempering of curry leaves, mustard seeds, and cumin adds layers of complexity. This versatile chutney pairs perfectly with dosas, idlis, or even as a zesty dip for snacks, and it can be prepared in just 30 minutes. Bursting with flavor, nutrition, and spice, this recipe is a must-try for anyone seeking a healthy, protein-packed accompaniment to their meals.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 6

Ingredients

• 1 cup Red lentils (masoor dal)
• 6 pieces Dry red chilies
• 2 medium Tomatoes, chopped
• 4 pieces Garlic cloves, peeled
• 1 tablespoon Tamarind paste
• 10 leaves Curry leaves
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 teaspoon Salt
• 2 tablespoons Cooking oil (preferably sesame or coconut oil)
• 0.5 cup Water
• 2 tablespoons Fresh coriander leaves (optional, for garnish)

Directions

Step 1

Rinse the red lentils thoroughly under running water until the water runs clear. Set them aside to drain.

Step 2

Heat 1 tablespoon of cooking oil in a pan over medium heat. Add the dry red chilies and garlic cloves, and sauté for 2 minutes until aromatic.

Step 3

Add the chopped tomatoes to the pan and cook for 5-6 minutes until soft and mushy. Remove the mixture from the pan and let it cool slightly.

Step 4

In the same pan, add the drained red lentils and 0.5 cups of water. Cover and cook over low heat for 10-12 minutes until the lentils are completely cooked and soft. Let them cool.

Step 5

In a blender, combine the cooked lentils, the tomato-chili-garlic mixture, tamarind paste, salt, and a splash of water, if needed. Blend until smooth and creamy.

Step 6

In a small pan, heat the remaining 1 tablespoon of oil. Add mustard seeds, cumin seeds, asafoetida, and curry leaves. Sauté until the mustard seeds start to pop.

Step 7

Pour this tempering over the blended chutney and mix well.

Step 8

Adjust salt and spice levels to taste. Garnish with fresh coriander leaves, if using.

Step 9

Serve the chutney immediately with dosas, idlis, or even as a dip. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(644.6g)

Amount per serving	% Daily Value*
Calories	612.5

Total Fat 31.6g	0%
Saturated Fat 24.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2398.7mg	0%
Total Carbohydrate 68.2g	0%
Dietary Fiber 22.0g	0%
Total Sugars 19.5g
Protein 23.1g	0%

Vitamin D 0IU	0%
Calcium 164.5mg	0%
Iron 11.0mg	0%
Potassium 1660.8mg	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: 43.8%

Protein: 14.2%

Carbs: 42.0%