Indian · sauce
South Indian Onion Tomato Chutney
Video by Kunal Kapur on YouTube · Open on YouTube
- Keto (2.5 g net carbs a serve)
- Vegan
- Gluten-free with a swap: Use a gluten-free asafoetida (heeng); many brands are mixed with wheat flour
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
A coconut-free chutney of cooked tomato, onion, garlic and spices with no added sugar: 2 tbsp have about 50 kcal and 2.5 g of net carbs.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
Tap a time to watch that step in the video.
- Heat the oil in a pan and add the heeng, urad dal, dry red chillies and mustard seeds. Fry until the mustard seeds splutter and the dal starts to turn brown, then add the cumin. 0:08
- Add the garlic, ginger and curry leaves and sauté briefly, then the onion chunks and green chilli. Cook for 2–3 minutes, just until the onion softens without browning. 0:53
- Add the tomatoes (twice as much as onion) and salt, toss well, then stir in the tamarind pulp. 1:32
- Cook for about 10 minutes, until the tomatoes have completely broken down and mash at a touch. Turn off the heat. 2:15
- Cool slightly and grind to a thick paste without adding water. Serve warm or cold with idli, dosa or upma. 2:31
Tip. Makes about 2¼ cups (our estimate: 18 portions of 2 tbsp). Keeps 3–4 days in the fridge. Heeng is often cut with wheat flour; choose a gluten-free one if needed.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 18
Where the energy comes from one serve
- Net carbs 21%
- Protein 5%
- Fat 74%
Fits keto: 2.5 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High22%
0.3 g a serve, mostly from oil (98%). 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
Vitamin C5%
4.2 mg a serve, mostly from tomato chunks (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E5%
0.8 mg a serve, mostly from oil (81%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K4%
5 µg a serve, mostly from oil (53%). 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.
Vitamin B63%
0 mg a serve, mostly from tomato chunks (34%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium2%
90 mg a serve, mostly from tomato chunks (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron2%
0.3 mg a serve, mostly from cumin seeds (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
7.3 mg a serve, mostly from tomato chunks (30%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate2%
8.2 µg a serve, mostly from tomato chunks (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium1%
11 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc1%
0.1 mg a serve, mostly from tomato chunks (34%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A1%
10 µg a serve, mostly from tomato chunks (83%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium1%
0.8 µg a serve, mostly from mustard seeds (67%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
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.