Low Sodium Garlic Onion Chutney

Elevate your meals with this vibrant and flavorful Low Sodium Garlic Onion Chutney, a health-conscious twist on a classic condiment. Bursting with the bold flavors of caramelized onions, golden garlic, and a hint of fresh ginger, this chutney is perfectly balanced with tangy tamarind, a touch of brown sugar, and a zesty splash of lemon juice. Toasted cumin seeds and aromatic coriander powder add a depth of warmth, while red chili flakes provide just the right amount of spice. Naturally low in sodium yet big on taste, this homemade chutney is easy to prepare in just 30 minutes, making it an ideal companion for everything from sandwiches and wraps to grilled dishes or as a dip. Plus, it stores beautifully in the refrigerator, so you can enjoy its rich, savory goodness for up to two weeks.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 8

Ingredients

• 10 pieces Garlic cloves
• 2 pieces Large onion
• 2 tablespoons Olive oil
• 1 inch piece Fresh ginger
• 1 teaspoon Red chili flakes
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 2 tablespoons Tamarind paste
• 0.25 cup Water
• 1 tablespoon Brown sugar
• 2 tablespoons Fresh cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Peel and finely chop the garlic cloves. Set aside.

Step 2

Peel and finely slice the onions. Set aside.

Step 3

Peel and grate the fresh ginger.

Step 4

Heat the olive oil in a heavy-bottomed pan over medium heat.

Step 5

Add the cumin seeds and allow them to sizzle for about 30 seconds.

Step 6

Add the chopped garlic and grated ginger to the pan and sauté until the garlic turns golden brown.

Step 7

Add the sliced onions and sauté until they are caramelized, stirring occasionally. This should take about 8-10 minutes.

Step 8

Stir in the red chili flakes, coriander powder, and sauté for another minute to release the flavors.

Step 9

Add the tamarind paste and water to the pan. Mix well.

Step 10

Add the brown sugar and stir until completely dissolved.

Step 11

Reduce the heat to low and simmer for 5 minutes, stirring occasionally to prevent sticking.

Step 12

Remove the pan from heat and allow the mixture to cool slightly.

Step 13

Transfer the mixture to a blender or food processor and blend to a smooth paste.

Step 14

Finely chop the fresh cilantro and stir it into the chutney along with the lemon juice.

Step 15

Transfer the garlic onion chutney to a sterilized jar and store it in the refrigerator for up to two weeks.

Nutrition Facts

Serving size	(495.8g)

Amount per serving	% Daily Value*
Calories	558.6

Total Fat 29.7g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 45.8mg	0%
Total Carbohydrate 70.8g	0%
Dietary Fiber 9.0g	0%
Total Sugars 41.0g
Protein 6.7g	0%

Vitamin D 0IU	0%
Calcium 202.7mg	0%
Iron 4.9mg	0%
Potassium 981.9mg	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: 46.3%

Protein: 4.6%

Carbs: 49.1%