Mediterranean Diet Spicy Red Chutney

Bold, vibrant, and full of flavor, this Mediterranean Diet Spicy Red Chutney brings a fiery twist to classic condiments. Made with roasted red bell peppers, tangy sun-dried tomatoes, and a perfect kick of red chili flakes, this recipe delivers a rich depth of smoky, spicy, and savory notes. The addition of fresh parsley, lemon juice, and a touch of smoked paprika adds a Mediterranean-inspired freshness that pairs beautifully with bread, grilled meats, or your favorite plant-based dishes. Easy to prepare in under 30 minutes, this healthy, plant-based chutney is perfect for dipping, spreading, or elevating your favorite recipes. Try this versatile, flavor-packed dip and add a Mediterranean flair to your table! Keywords: Mediterranean diet, spicy red chutney, roasted bell peppers, sun-dried tomatoes, healthy dips.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 8

Ingredients

• 2 large red bell peppers
• 8 pieces sun-dried tomatoes (in olive oil)
• 3 cloves garlic
• 2 tablespoons extra virgin olive oil
• 1 teaspoon red chili flakes
• 1 teaspoon paprika (smoked or sweet)
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Cut the red bell peppers in half, remove the seeds and stems, and place them cut-side down on the lined baking sheet.

Step 3

Roast the red bell peppers in the preheated oven for 15-20 minutes, or until the skins are charred and blistered.

Step 4

Remove the roasted bell peppers from the oven and let them cool for 5 minutes. Once cool, peel off the charred skins and discard them.

Step 5

In a food processor, combine the peeled roasted bell peppers, sun-dried tomatoes, garlic, olive oil, red chili flakes, paprika, parsley, lemon juice, sea salt, and black pepper.

Step 6

Pulse the ingredients in the food processor until a smooth and slightly chunky paste forms. Taste and adjust seasoning as needed.

Step 7

Transfer the chutney to a serving bowl or airtight container. Serve immediately or refrigerate for up to one week.

Nutrition Facts

Serving size	(479.5g)

Amount per serving	% Daily Value*
Calories	471.0

Total Fat 35.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1228.0mg	0%
Total Carbohydrate 33.7g	0%
Dietary Fiber 10.9g	0%
Total Sugars 17.2g
Protein 7.1g	0%

Vitamin D 0IU	0%
Calcium 102.5mg	0%
Iron 3.9mg	0%
Potassium 1596.4mg	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: 65.9%

Protein: 5.9%

Carbs: 28.1%