Recipes · Indian · Dips and Spreads
Coconut Chutney (South Indian Dip)
One serving has 284 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (57%), copper (37%) and fiber (22%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (102 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 60 g Coconut, fresh
- 4 g Chili peppers, green, raw
- 3 g Ginger, fresh
- 5 g Urad dal, dried
- 1 g Mustard seeds
- 5 g Vegetable oil
- 1 g Salt
- 20 g Water
- 3 g Lime juice
Method
- Blend the coconut, green chilies, ginger, lime juice, salt and water into a smooth, thick paste.
- Heat the oil in a small pan and fry the urad dal over medium heat until golden, then add the mustard seeds and let them pop.
- Pour this tempering over the coconut paste and stir through.
- Serve fresh alongside idli, dosa or vada.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 284 kcal | 13% |
| Carbohydrates | 13.5 g | |
| Water | 57.4 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 3.7 g | 8% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.28 g | |
| Lysine | 0.2 g | |
| Methionine | 0.06 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.21 g | |
| Histidine | 0.09 g | |
| Fat | 25.6 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 18.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 20.4 mg | 2% |
| Copper | 0.33 mg | 37% |
| Iron | 2 mg | 11% |
| Magnesium | 39 mg | 13% |
| Manganese | 1 mg | 57% |
| Phosphorus | 98.3 mg | 14% |
| Potassium | 300 mg | 6% |
| Selenium | 8.6 µg | 16% |
| Sodium | 403 mg | |
| Zinc | 0.92 mg | 12% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.51 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.25 mg | 5% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 29.6 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10 mg | 2% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin C | 12.8 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.65 mg | 4% |
| Vitamin K | 10 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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