Tomato Chutney with Baked Pita Chips

Vegetarian
Vegan
Dairy Free
Health score
2%
Tomato Chutney with Baked Pita Chips
45 min.
12
49kcal

Suggestions

Ingredients

  • teaspoons canola oil 
  • teaspoon cumin seeds 
  • teaspoon curry powder 
  • 0.5 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  •  garlic cloves minced
  • teaspoon ground turmeric 
  •  jalapeno seeded finely chopped
  • teaspoon kosher salt 
  • teaspoon mustard seeds 
  • 29 ounce no-salt-added tomatoes diced undrained canned
  • cup onion chopped ( 1 medium)
  • 6-inch pitas ()
  • 0.3 cup raisins 
  • tablespoons sugar 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat oven to 40
  2. Split pitas, and cut each half into 8 wedges. Arrange the wedges on a large baking sheet. Lightly coat the wedges with cooking spray, and sprinkle with salt.
  3. Bake at 400 for 7 minutes or until crisp.
  4. Heat oil in a large saucepan over medium-high heat.
  5. Add cumin seeds and mustard seeds to pan; saut 1 minute or until mustard seeds begin to pop.
  6. Add onion, ginger, garlic, and jalapeo to pan; saut 3 minutes or until onion is tender. Stir in curry and turmeric; cook 30 seconds. Stir in tomatoes. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 5 minutes or until slightly thickened. Stir in cilantro, raisins, and sugar. Cool to room temperature.
  7. Serve with chips.

Nutrition Facts

Calories49kcal
Protein7.66%
Fat16.57%
Carbs75.77%

Properties

Glycemic Index
31.41
Glycemic Load
3.71
Inflammation Score
-8
Nutrition Score
3.5634782521621%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:48.6kcal
2.43%
Fat:0.99g
1.52%
Saturated Fat:0.09g
0.59%
Carbohydrates:10.14g
3.38%
Net Carbohydrates:8.73g
3.17%
Sugar:4.29g
4.77%
Cholesterol:0mg
0%
Sodium:205.97mg
8.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.02g
2.05%
Vitamin C:9.42mg
11.41%
Manganese:0.13mg
6.46%
Iron:1.09mg
6.03%
Vitamin B6:0.12mg
5.97%
Potassium:204.57mg
5.84%
Fiber:1.41g
5.63%
Vitamin K:5.02µg
4.78%
Vitamin E:0.71mg
4.7%
Copper:0.08mg
3.8%
Magnesium:13.22mg
3.3%
Vitamin B1:0.05mg
3.24%
Vitamin B2:0.05mg
3.19%
Vitamin B3:0.62mg
3.11%
Calcium:30.91mg
3.09%
Vitamin A:141.87IU
2.84%
Phosphorus:25.91mg
2.59%
Folate:9.81µg
2.45%
Zinc:0.18mg
1.2%
Selenium:0.82µg
1.18%
Vitamin B5:0.11mg
1.15%
Source:My Recipes