Low Sodium Sorakkai Chutney

Elevate your South Indian meals with this wholesome and flavorful Low Sodium Sorakkai Chutney, a unique twist on traditional chutney recipes! Centered around tender bottle gourd (sorakkai), this recipe combines the earthy sweetness of sautéed gourd with creamy grated coconut, zesty tamarind pulp, and aromatic spices for a naturally vibrant dish. Crafted intentionally with minimal salt, it’s perfect for a heart-healthy diet while still delivering rich, indulgent flavors. A fragrant tempering of mustard seeds, curry leaves, and asafoetida adds the perfect finishing touch. This chutney pairs beautifully with idli, dosa, or steamed rice, making it a versatile and nutritious addition to your mealtime spread. Quick to prepare and packed with wholesome goodness, this low sodium sorakkai chutney is a must-try for anyone seeking healthy yet satisfying South Indian flavors!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups Bottle gourd (sorakkai), peeled and chopped
• 1 cup Coconut, grated (fresh or frozen)
• 2 units Green chilies (adjust to taste)
• 1 inch Ginger, chopped
• 1 teaspoon Tamarind pulp
• 2 tablespoons Coriander leaves, chopped
• 2 teaspoons Oil (preferably coconut or sesame oil)
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Urad dal (black gram split lentils)
• 0.25 teaspoon Asafoetida (hing)
• 6 leaves Curry leaves
• 0.25 cup Water

Directions

Step 1

Heat 1 teaspoon of oil in a pan over medium heat.

Step 2

Add the chopped bottle gourd and sauté for 5-6 minutes until the pieces soften. Remove from heat and let it cool.

Step 3

In the same pan, add green chilies and ginger. Sauté for 1-2 minutes and set aside.

Step 4

In a blender, combine the sautéed bottle gourd, green chilies, ginger, grated coconut, tamarind pulp, coriander leaves, and 1/4 cup water. Grind the mixture into a smooth paste. Transfer to a bowl.

Step 5

For tempering, heat the remaining 1 teaspoon of oil in a small pan.

Step 6

Add mustard seeds and let them splutter. Then, add urad dal and fry until golden brown.

Step 7

Reduce the heat and add asafoetida and curry leaves. Sauté for a few seconds until aromatic, then pour the tempering over the chutney.

Step 8

Mix the chutney well. Adjust the spice level with additional green chilies if desired, but avoid adding salt to keep it low-sodium.

Step 9

Serve the chutney immediately with dosa, idli, or rice, or store it in the refrigerator for up to 2 days.

Nutrition Facts

Serving size	(897.9g)

Amount per serving	% Daily Value*
Calories	1081.8

Total Fat 91.4g	0%
Saturated Fat 79.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 78.1mg	0%
Total Carbohydrate 68.9g	0%
Dietary Fiber 32.1g	0%
Total Sugars 32.7g
Protein 14.3g	0%

Vitamin D 0IU	0%
Calcium 208.7mg	0%
Iron 8.7mg	0%
Potassium 2016.2mg	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: 71.2%

Protein: 5.0%

Carbs: 23.9%