Coconut Chutney (Thénga Chutney)

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Coconut Chutney (Thénga Chutney)
30 min.
24
67kcal

Suggestions


Discover the vibrant flavors of South Indian cuisine with this delightful Coconut Chutney, also known as Thénga Chutney. This versatile condiment is not only a perfect accompaniment to your favorite dosas and idlis, but it also serves as a delicious dip or spread for various snacks and meals. With its creamy texture and a hint of spice, this chutney is sure to elevate any dish.

What makes this recipe even more appealing is its health-conscious profile. It is vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. Plus, it’s low FODMAP, which means it’s gentle on the digestive system, allowing everyone to enjoy its rich taste without worry.

In just 30 minutes, you can whip up a batch that serves 24 people, making it an ideal choice for gatherings or meal prep. The star ingredient, fresh coconut, brings a tropical flair, while the addition of fresh herbs and spices adds depth and complexity to the flavor. The tempering of mustard seeds and lentils introduces a delightful crunch and aroma that will tantalize your taste buds.

Whether you’re looking to impress guests at your next dinner party or simply want to add a burst of flavor to your everyday meals, this Coconut Chutney is a must-try. Get ready to savor the taste of this authentic and wholesome condiment!

Ingredients

  • medium coconut or 
  • 0.8 cup water 
  • tablespoon cilantro leaves fresh chopped
  • teaspoon tamarind paste dried chopped
  • 0.5 teaspoon salt 
  •  ground pepper fresh
  • tablespoon vegetable oil 
  • 0.5 teaspoon mustard seeds black yellow
  • tablespoon peas dried split black yellow hulled (urad dal) (chana dal)

Equipment

  • food processor
  • bowl
  • frying pan
  • knife
  • blender
  • skewers
  • peeler
  • meat tenderizer
  • grater

Directions

  1. To make shredded fresh coconut, rinse coconut thoroughly to remove any dust or dirt from shell; pat dry. Pierce eyes with ice pick or sturdy skewer.
  2. Drain liquid into container. (The liquid is delicious to drink and can be stored in the refrigerator in a covered container for up to 24 hours.)
  3. Tap coconut firmly all over with hammer or heavy meat mallet. It usually splits open lengthwise. Work blade of blunt or round-ended knife between white meat and hard shell. Push knife into shell away from you and, with a twist of the wrist, the meat should pop out. Peel thin, dark brown skin from white coconut meat, using paring knife or vegetable peeler. Shred the coconut meat in a food processor or on large holes of four-sided grater. One medium coconut yields 2 to 3 cups shredded coconut; use 1 cup for this recipe.
  4. To make chutney, in blender, place 1 cup coconut, the water, cilantro, tamarind pulp, salt and chiles. Cover and blend on medium speed until smooth.
  5. Transfer to small bowl; set aside. (Chutney will thicken as it stands; if it becomes too thick, stir in additional water until it reaches desired consistency.)
  6. In 6-inch skillet, heat oil and mustard seed over medium-high heat. Once seed begins to pop, cover skillet and wait until popping stops.
  7. Add lentils; stir-fry about 30 seconds or until lentils are golden brown.
  8. Pour hot oil mixture over chutney; mix well. Cover tightly; store in refrigerator up to 1 week.

Nutrition Facts

Calories67kcal
Protein4.16%
Fat78.15%
Carbs17.69%

Properties

Glycemic Index
5.79
Glycemic Load
0.22
Inflammation Score
-1
Nutrition Score
1.9508695576502%

Flavonoids

Quercetin
0.01mg

Nutrients percent of daily need

Calories:66.95kcal
3.35%
Fat:6.15g
9.47%
Saturated Fat:5.01g
31.28%
Carbohydrates:3.13g
1.04%
Net Carbohydrates:1.44g
0.52%
Sugar:1.21g
1.34%
Cholesterol:0mg
0%
Sodium:52.34mg
2.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.74g
1.47%
Manganese:0.26mg
13%
Fiber:1.69g
6.77%
Copper:0.08mg
3.98%
Selenium:1.82µg
2.6%
Iron:0.45mg
2.5%
Phosphorus:22.05mg
2.2%
Potassium:69mg
1.97%
Magnesium:6.71mg
1.68%
Folate:6.23µg
1.56%
Zinc:0.21mg
1.38%
Vitamin K:1.29µg
1.23%
Vitamin B1:0.02mg
1.16%