How to make it
Here's a tasty recipe for peanut roasted split gram and coconut chutney to enjoy with dosa:
Ingredients
For Coconut Chutney:
- 2 tablespoons of grated fresh coconut
- 1 cup roasted split gram (chana dal)
- 1 cup roasted peanut
- 1-2 green chilies (adjust to taste)
- 1 small piece of ginger/ garlic
- Salt to taste
- Water as needed
For Tempering (optional):
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- A few curry leaves
Instructions: Veganvidsy Vs (@veganvidsy) • Instagram photos and videos
Coconut Chutney:
1. Blend Ingredients: In a blender, combine grated coconut, roasted split gram, peanut, green chilies, ginger, and salt. Add water gradually to achieve your desired consistency (smooth or chunky).
2. Taste and Adjust: Blend until smooth. Taste and adjust salt or chilies as needed.
Tempering (optional):
1. Heat Oil: Heat oil over medium heat in a small pan.
2. Add Spices: Once hot, add mustard seeds and let them splutter. Add curry leaves and sauté for a few seconds.
3. Combine: Pour the tempering over the chutney and mix well.
Serving
Serve the coconut chutney alongside crispy dosas. Enjoy your meal!
Tips
- You can also add a bit of lemon juice for tanginess.
- Adjust the spiciness by varying the number of green chilies.
Peanut roasted split gram and coconut chutney offer various nutritional benefits. Here's a breakdown of their health advantages:
Nutritional Benefits
1. Peanuts (Groundnuts)
- Protein-Rich: Peanuts are an excellent source of plant-based protein, essential for muscle repair and growth.
- Healthy Fats: They contain monounsaturated fats, which are heart-healthy and can help lower bad cholesterol levels.
- Vitamins and Minerals: Rich in vitamin E, magnesium, phosphorus, and potassium, which support overall health.
2. Split Gram (Chana Dal)
- High in Fiber: Chana dal is high in dietary fiber, promoting digestive health and aiding in weight management.
- Low Glycemic Index: It has a low glycemic index, making it a good option for blood sugar control.
- Rich in Nutrients: Provides essential nutrients like folate, iron, and protein.
3. Coconut
- Healthy Fats: Contains medium-chain triglycerides (MCTs) that can provide a quick source of energy and may support weight management.
- Fiber: Coconut is high in dietary fiber, which supports digestive health.
- Antioxidants: Contains antioxidants that can help combat oxidative stress.
4. Green Chilies
- Metabolism Booster: They contain capsaicin, which can boost metabolism and promote fat burning.
- Rich in Vitamins: High in vitamin C, which supports the immune system and skin health.
5. Ginger
- Anti-Inflammatory: Known for its anti-inflammatory properties, ginger can aid digestion and reduce nausea.
- Rich in Antioxidants: Contains compounds that can help fight oxidative stress.
Overall Benefits
- Heart Health: The combination of healthy fats, fiber, and protein supports heart health.
- Digestive Health: High fiber content helps maintain a healthy digestive system.
- Weight Management: Nutrient-dense and low in calories, making it a satisfying option for weight control.
Incorporating peanut roasted split gram and coconut chutney into your diet can enhance nutrition while adding flavor to meals.
Here's an approximate protein content breakdown for peanut and split gram chutney:
Protein Breakdown (per serving)
Ingredients:
Total Protein
- Approximately 31 grams of protein for the entire batch of chutney.
Serving Size
If this chutney serves about 2 people, the protein content per serving would be:
- Per Serving: ~14 grams of protein
Total Carbohydrates and Fats
- Combined Total (with Coconut):
- Carbohydrates: ~54 grams
- Fats: ~23 grams
Serving Size
If this chutney serves about 4 people, the values per serving would be:
- With Coconut:
- Carbohydrates: ~13.5 grams
- Fats: ~5.75 grams
These values are approximate and can vary based on specific brands and measurements. This chutney is a good source of plant-based protein, making it a nutritious accompaniment to meals like dosa.