Low Fat Indian Mint Sauce
Elevate your meals with this refreshing and flavorful Low Fat Indian Mint Sauce, a tangy, herbaceous dip that’s as healthy as it is delicious. Made with a vibrant blend of fresh mint and coriander leaves, creamy low-fat yogurt, zesty lemon juice, and a hint of spice from green chili and cumin, this quick and easy recipe comes together in just 10 minutes—no cooking required! Perfect as a low-calorie accompaniment to Indian dishes like biryanis, kebabs, and curries, or as a zesty dip for veggies and snacks, this guilt-free version of the classic Indian mint chutney is both versatile and packed with bold, authentic flavors. With its creamy texture and refreshing taste, it’s a must-have for healthy meal plans and flavorful gatherings alike.
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Ingredients
- 50 grams fresh mint leaves
- 25 grams fresh coriander leaves
- 240 ml plain low-fat yogurt
- 1 whole green chili
- 1 whole garlic clove
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon black salt
- 0.25 teaspoon table salt
Directions
Step 1
Begin by washing the mint and coriander leaves thoroughly under running water to remove any dirt or impurities. Pat them dry using a clean kitchen towel or paper towels.
Step 2
Remove the mint leaves from their stems and place them in a blender. You can include the tender stems of the coriander for added flavor.
Step 3
Add the plain low-fat yogurt to the blender along with the mint and coriander leaves.
Step 4
Slice the green chili and garlic clove; add them to the blender for a bit of heat and a hint of garlic flavor.
Step 5
Squeeze the juice from a fresh lemon, removing any seeds, and pour the lemon juice into the blender. This will add a tangy zest to your mint sauce.
Step 6
Sprinkle in the ground cumin, black salt, and table salt. The cumin adds a warm, earthy taste while the salts enhance the overall flavor profile.
Step 7
Blend the mixture on high speed until it becomes smooth and creamy. You may need to stop occasionally to scrape down the sides of the blender to ensure everything is evenly mixed.
Step 8
Taste the sauce and adjust seasoning if necessary, adding more salt or lemon juice as desired.
Step 9
Transfer the mint sauce to a serving bowl. It can be used immediately or refrigerated in an airtight container for up to three days.
Nutrition Facts
| Serving size | (377.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 217.7 |
| Total Fat 5.1g | 0% |
| Saturated Fat 2.5g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 14.2mg | 0% |
| Sodium 1686.5mg | 0% |
| Total Carbohydrate 30.9g | 0% |
| Dietary Fiber 5.6g | 0% |
| Total Sugars 21.8g | |
| Protein 17.1g | 0% |
| Vitamin D 128.8IU | 0% |
| Calcium 654.4mg | 0% |
| Iron 7.0mg | 0% |
| Potassium 1223.7mg | 0% |
Source of Calories