Mediterranean Diet Tamatar Ki Chatni

Elevate your condiment game with this Mediterranean Diet Tamatar Ki Chatni—a vibrant fusion of classic Indian flavors and Mediterranean-inspired cooking. This recipe transforms ripe, juicy tomatoes into a luscious, spiced chutney that's packed with wholesome ingredients like extra virgin olive oil, garlic, ginger, and aromatic cumin. Simmered to perfection, this versatile dish is brightened by a zesty splash of lemon juice and garnished with fresh parsley for a pop of freshness. Perfect as a healthy dip, spread, or accompaniment, it pairs beautifully with whole-grain bread, roasted vegetables, or protein-packed dishes. With just 30 minutes from prep to plate, this easy, nutrient-rich recipe celebrates the best of both Mediterranean and Indian cuisines while fitting seamlessly into a balanced diet.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 large ripe tomatoes
• 2 tablespoons extra virgin olive oil
• 3 medium garlic cloves
• 1 inch piece fresh ginger
• 1 small red onion
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 0.5 teaspoons paprika
• 1 teaspoon sea salt
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice
• 0.25 teaspoons chili flakes (optional)

Directions

Step 1

Wash the tomatoes thoroughly and dice them into small pieces. Set aside.

Step 2

Peel and finely mince the garlic and ginger. Dice the red onion finely as well.

Step 3

Heat the extra virgin olive oil in a medium saucepan over medium heat.

Step 4

Add the cumin seeds and let them sizzle for about 30 seconds, until aromatic.

Step 5

Add the minced garlic, ginger, and diced onion to the pan. Sauté for 3-4 minutes until the onion becomes translucent.

Step 6

Stir in the ground coriander and paprika, cooking for an additional 30 seconds to release their flavors.

Step 7

Add the diced tomatoes and sea salt to the pan. Stir well to combine.

Step 8

Reduce the heat to low and let the mixture simmer for 15 minutes, stirring occasionally, until the tomatoes are soft and the chutney thickens.

Step 9

Remove from heat and stir in the lemon juice and chili flakes (if using).

Step 10

Transfer the chutney to a serving bowl and garnish with freshly chopped parsley.

Step 11

Serve warm or at room temperature as a dip, condiment, or topping. Pairs wonderfully with whole-grain bread or roasted vegetables.

Nutrition Facts

Serving size	(926.8g)

Amount per serving	% Daily Value*
Calories	474.6

Total Fat 31.1g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2381.6mg	0%
Total Carbohydrate 50.4g	0%
Dietary Fiber 13.5g	0%
Total Sugars 24.8g
Protein 10.2g	0%

Vitamin D 0IU	0%
Calcium 180.1mg	0%
Iron 6.0mg	0%
Potassium 2177.1mg	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: 53.6%

Protein: 7.8%

Carbs: 38.6%