Oct 12, 2010

Pudina chutney

I was looking for a zesty pick me up to brighten up a usual rice-dal routine.As I rummaged though the fridge,this bright dark green bunch of pudina invited me with it's lovely aroma-this was exactly what could fit my need!I could not wait to convert it into this chutney below; once you have separated leaves from stalks, go ahead and make this quick, delicious pick me up!

You need
  1. Pudina leaves-1 1/2 cups packed
  2. Green chillies-3-4 big
  3. Root ginger-2 tsp chopped
  4. Garlic-7-8 cloves,peeled
  5. Fresh coconut-grated-1/4cup or chopped-1/2 cup
  6. Juice of 1 lemon (can add more if you feel the need for a super tangy taste)
  7. Salt-1/4 tsp
  8. Vegetable oil-1/4 tsp
To assemble
  1. Remove stalks,clean and wash pudina leaves under several changes of water,drain and keep aside.
  2. Take a flat bottomed pan,heat oil in it.
  3. Add chopped green chillies, ginger, garlic to the pan, swirl the pan and let sizzle.
  4. After a minute you can add the washed pudina leaves, toss in the oil for a quick coating.Do not fry for more than a minute-you will lose the flavor and colour if you do.
  5. Take a fresh coconut halved, and grate or chop out the white flesh (use quantity, as given in ingredient list)
  6. After the fried ingredients have cooled, place these and the coconut in a mixer grinder, add the salt and grind to a smooth paste.Use the lemon juice instead of water,midway through the grinding.You can add another tsp or two of water after adding the juice,(if required).
  7. Your tangy bursting-with -good-health-pudina- chutney is ready!
Notes
  • This chutney can be stored in the fridge for a couple of days,and upto 10 days in a freezer box in the freezer;thaw only as much as you would use up each time.
  • The chutney works great to perk up a meal,as a sandwich spread,or a tangy spread for rotis-fill up with salad veggies,roll and eat!
  • You can use fresh raw mango in season instead of lemon juice-it adds body to the chutney too.
  • Can avoid ginger and garlic and use only green chillies for a slight change in flavour.
  • Can make the same chutney using fresh coriander (cilantro) leaves too,use 1 1/2 cup of chopped leaves to substitute for every cup of pudina leaves.
  • Take care-Do not  fry the leaves for more than a minute.
Now for the nutri notes
  • Ginger, garlic and pudina are known to be excellent digestive aids, they relieve gas, distension, and improve digestion.
  • At a good 15mg of iron per100g of pudina leaves, mint packs in good punch!
  • Combining lemon juice or raw mango in the chutney makes Vitamin C readily available.Vitamin C improves iron absorption in the body.
  • Pudina also adds to the fibre content of the meal.
  • With virtually no sodium, it is a good choice for both hypertensive (blood pressure) and some renal patients, who need to control sodium intake.Of course, adding salt to the dish increases the sodium content.You can use low sodium salt insted of regular table salt in case of sodium restriction.
Here follows the visuals


    frying ingredients
    toss pudina leaves in oil

     fresh coconut
    pudina chutney 

    4 comments:

    Supriya said...

    Lovely chutney Rajani. Thanx for visiting my blog & leaving ur comment. As for the Goda Masala recipe, I am planning to get it from my MIL when I visit her this Dec. Will post it thereafter.

    Shanthi said...

    Lovely chutney with a perfect texture. Keep rocking.
    http://shanthisthaligai.blogspot.com/

    Leelu said...

    yummy yummy and yummy....tried exactly as mentioned and it was yummy again.

    Rajani said...

    Thanks everyone ,Leelu good you liked it so much
    Shanthi,thanks for encouragement