Healthy and delicious tomato lentil chutney (healthy Indian chutney recipe sharing)

The word "chutney" comes from the Hindi word "chatni" (चटनी), meaning "to lick" or "to taste aggressively," referring to its bold flavor. There are different types of chutney based on regions. For example, south india has coconut chutney and tomato onion chutney; west india has peanut chutney; north india has mint coriander chutney (pudina).

Here’s a healthy Indian chutney recipe packed with protein, fiber, and antioxidants. It’s a perfect accompaniment to idli, dosa, or rice dishes.

Healthy Tomato Lentil Chutney

(Serves 3-4)

Ingredients:

• 2 medium tomatoes (chopped, rich in lycopene)

• 1/2 cup split yellow moong dal

• 1 medium onion (finely chopped)

• 1/2 tsp coriander seeds

• 2-3 garlic cloves (minced)

• 1-2 dry red chilies (adjust to taste)

• ½ tsp cumin seeds (aids digestion)

• ¼ tsp turmeric powder (anti-inflammatory)

• 5-6 curry leaves

• 1 tsp coconut oil/ghee

• Salt to taste

• Coriander leaves (for garnish)

• ½ inch ginger

  
  

  Topping:

• 1 tbsp ground flaxseeds (for omega-3s)

• 1 tbsp grated coconut flakes

  

  
  

Method:

1. Heat oil/ghee in the same pan. Add coriander seeds, cumin, red chilies, curry leaves, ginger, and garlic. Add 1/2 cup split yellow moong dal, Sauté until fragrant in medium low heat for about 10 minutes.

2. Add onions, tomatoes, turmeric, and salt. Cook until everything softens. Add water if needed.

3. Tempering (optional): Heat a little oil, add mustard seeds, curry leaves, and hing. Pour over chutney.

4. Garnish with coriander, flaxseed, and coconut flakes. And serve fresh!

   
   

Health Benefits:

✅ Moong dal – Plant-based protein & fiber

✅ Tomatoes and onions – Rich in antioxidants (tomato is a great source of lycopene)

✅ Garlic & turmeric – anti-inflammation

Pair it with steamed rice, millet dosa, or quinoa idli for a wholesome meal. 😊