Coconut Chutney (Thénga Chutney)

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Coconut Chutney (Thénga Chutney)
30 min.
24
68kcal

Suggestions


Discover the vibrant flavors of Coconut Chutney, also known as Thénga Chutney, a delightful condiment that will elevate your meals to new heights! This versatile dip is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect addition to any dietary preference. With just 30 minutes of preparation, you can create a refreshing and zesty accompaniment that serves up to 24 people, making it ideal for gatherings, parties, or simply to enjoy at home.

The star of this recipe is the fresh coconut, which brings a rich, creamy texture and a subtle sweetness that pairs beautifully with the heat of Thai, serrano, or cayenne chiles. The addition of tangy tamarind and aromatic cilantro adds depth and complexity, while the crunchy lentils provide a delightful contrast in texture. Whether you use it as a dip for crispy snacks, a spread for sandwiches, or a condiment to enhance your favorite dishes, this Coconut Chutney is sure to impress your family and friends.

Not only is this chutney delicious, but it also boasts a low-calorie count of just 68 kcal per serving, allowing you to indulge guilt-free. So, roll up your sleeves and get ready to whip up this tropical delight that will transport your taste buds straight to paradise!

Ingredients

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

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

Calories68kcal
Protein4.41%
Fat76.67%
Carbs18.92%

Properties

Glycemic Index
6.33
Glycemic Load
0.33
Inflammation Score
-1
Nutrition Score
2.3886956650278%

Flavonoids

Quercetin
0.01mg

Nutrients percent of daily need

Calories:68.19kcal
3.41%
Fat:6.16g
9.47%
Saturated Fat:5g
31.27%
Carbohydrates:3.42g
1.14%
Net Carbohydrates:1.69g
0.62%
Sugar:1.4g
1.55%
Cholesterol:0mg
0%
Sodium:52.65mg
2.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.8g
1.59%
Manganese:0.27mg
13.27%
Vitamin C:5.96mg
7.23%
Fiber:1.73g
6.9%
Copper:0.08mg
4.2%
Iron:0.48mg
2.68%
Selenium:1.83µg
2.62%
Phosphorus:23.41mg
2.34%
Potassium:79.4mg
2.27%
Magnesium:7.44mg
1.86%
Folate:7µg
1.75%
Vitamin K:1.75µg
1.67%
Vitamin B6:0.03mg
1.47%
Zinc:0.22mg
1.44%
Vitamin B1:0.02mg
1.32%