Indian · sauce
South Indian Coconut Chutney with Curry Leaf Tempering
Video by Kunal Kapur on YouTube · Open on YouTube
- Keto (1.7 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Fresh coconut with a spiced tempering and no dairy or sugar: 2 tbsp give about 60 kcal and under 2 g of net carbs, so it is vegan, gluten-free and keto-friendly. Most of the fat is coconut's saturated fat (3 g), so keep to a spoonful or two.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Put the grated coconut, roasted chana dal, ginger, green chilli, tamarind and salt in a blender. Add just enough water for it to blend and grind to a thick, slightly coarse chutney (thin it with a little more water if you like). 0:17
- Heat the oil in a small pan. Add the dry red chillies, urad dal and mustard seeds; when the mustard seeds pop, add the curry leaves. 1:39
- Pour the hot tempering straight over the chutney and mix it in. 2:06
- Serve fresh with idli, dosa or vada, or spread on toast or paratha. Keep any leftover in the fridge and use within 2 days. 2:36
Tip. Fresh coconut gives the best flavour; frozen grated coconut (thawed) works too. A clove of garlic or some fresh herbs can go in the blender. Makes about 2 cups.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 16
Where the energy comes from one serve
- Net carbs 12%
- Protein 6%
- Fat 82%
Fits keto: 1.7 g net carbs a serve, with 82% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 Source10%
0.2 g a serve, mostly from oil (93%). 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.
Show the other 14
Selenium4%
2 µg a serve, mostly from freshly grated coconut (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate3%
11 µg a serve, mostly from roasted chana dal (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron2%
0.4 mg a serve, mostly from freshly grated coconut (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
8 mg a serve, mostly from freshly grated coconut (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc2%
0.2 mg a serve, mostly from freshly grated coconut (60%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E2%
0.4 mg a serve, mostly from oil (80%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K2%
2 µg a serve, mostly from oil (59%). 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.
Potassium1%
60 mg a serve, mostly from freshly grated coconut (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C1%
0.8 mg a serve, mostly from green chilli (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B61%
0 mg a serve, mostly from roasted chana dal (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium0%
3.9 mg a serve, mostly from freshly grated coconut (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A0%
1.5 µg a serve, mostly from dry red chillies (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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. 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.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kunal Kapur; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.