Indian · sauce

Coriander and Mint Chutney with Yoghurt

Name: Coriander and Mint Chutney with Yoghurt
Total time: 10 min
Cuisine: Indian
Ingredients: 50 g fresh coriander, leaves and stems; 20 g mint leaves (stalks removed); 4 green chillies, tops cut off; 1 tsp salt; 1 tsp sugar (Chetna uses golden caster); a piece of ginger, peeled and roughly chopped; Lime juice: juice of 1 lime or lemon; 2 tbsp natural yoghurt

Coriander and Mint Chutney with Yoghurt — from Food with Chetna's cooking video

Watch how it’s made · 14:46

Video by Food with Chetna on YouTube · Open on YouTube

10 minMakes 11 × 1 tbsp7 kcal a portion

Low carb (1 g net carbs) but not keto: 19% of the energy is from fat, and keto meals get about 60% or more
Vegetarian
Gluten-free ingredients
Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Almost all fresh coriander, mint, chilli and lime: 1 tbsp has about 6 kcal and 1 g of carbs, with a spoonful of yoghurt for creaminess. It is salty (about 215 mg sodium a tablespoon), so a little goes a long way.

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Ingredients 8

50 g fresh coriander, leaves and stems
20 g mint leaves (stalks removed)
4 green chillies, tops cut off
1 tsp salt
1 tsp sugar (Chetna uses golden caster)
a piece of ginger, peeled and roughly chopped
Lime juice: juice of 1 lime or lemon
2 tbsp natural yoghurt

Method

Tap a time to watch that step in the video.

Roughly chop the coriander, stems and all, and wash it well; pick the mint leaves off their stalks (the stalks are tough and bitter) and rinse them. 2:21
Put the herbs in a blender with the green chillies, salt, sugar, ginger and lime or lemon juice. 2:41
Blend to a smooth, thick chutney. Add 1 tbsp water only if the blender needs it. 4:18
Add the yoghurt and blitz once more. Keep in the fridge for 3–4 days; to freeze, leave out the yoghurt and stir it in when serving. 4:52

Tip. The green chillies make it hot; use fewer for a milder chutney. Serve with pakoras, chaat, kebabs or grilled fish. The video makes a double batch; quantities here are the single batch from Chetna's book.

The method is a summary in our words — the video shows every step.

One portion (1 tbsp) gives you 1 of 11

Energy7 kcal30 kJ

Protein0.3 g1% of a day

Fibre0.3 g1% of a day

Carbohydrate1.3 g1 g net · 0.6 g sugars0% of a day

Fat0.1 g0.1 g saturated0% of a day

Sodium220 mg9% of a day

Where the energy comes from one serve

Net carbs 65%
Protein 20%
Fat 15%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K Source12%

14 µg a serve, mostly from fresh coriander (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 14

Vitamin C5%

4.4 mg a serve, mostly from green chillies (39%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A2%

21 µg a serve, mostly from fresh coriander (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Potassium1%

50 mg a serve, mostly from fresh coriander (50%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium1%

12 mg a serve, mostly from mint leaves (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron1%

0.2 mg a serve, mostly from mint leaves (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium1%

3.6 mg a serve, mostly from mint leaves (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc1%

0.1 mg a serve, mostly from fresh coriander (35%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin E1%

0.2 mg a serve, mostly from fresh coriander (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate1%

5.8 µg a serve, mostly from fresh coriander (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B61%

0 mg a serve, mostly from fresh coriander (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-31%

0 g a serve, mostly from mint leaves (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve, mostly from natural yoghurt (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0.1 µg a serve, mostly from natural yoghurt (53%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Food with Chetna; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.