Peanut and Sesame Seed Chutney
Peanuts are a good source of vitamin E and resveratrol, both of which have antioxidant properties. ¼ cup of boiled peanuts (with skin) contain roughly the same amount of resveratrol as in a glass of red wine. Studies have shown that peanuts reduce the risk of heart disease and control blood sugar levels.
Sesame seeds are a rich source of calcium, copper and lignan. They contain antioxidant and anti-inflammatory compounds which promote heart health.
Makes about 2 cups. Serves 4
125g white sesame seeds
1-2 teaspoons chilli powder
250g (1 ½ cups) dry roasted, unsalted peanuts
2-3 tablespoons amchur powder (green mango powder)
3 cloves garlic, crushed
½ teaspoon salt
Note: Traditionally it is also mixed with oil instead of yoghurt and eaten with Indian flatbreads. Mixing with oil will increase the fat content significantly.
Heat a pan over a low heat and put in sesame seeds. Stir continuously for about 2 minutes or until they turn golden. Turn off the heat and stir in chilli powder immediately. Allow to cool. Grind to a coarse powder. Transfer to a bowl.
Combine peanuts, amchur powder, garlic and salt. Grind to a coarse powder. Add ground sesame seeds and grind to fine powder.
Store in an airtight container.
Serve with Indian flatbreads or wholemeal Lebanese bread or dosae (rice and lentil pancake) with fat free yoghurt on the side.
Tips and variations:
Amchur powder is available in Indian stores.
Use tamarind instead of amchur powder and asafoetida instead of garlic.
Make it in bulk and store in the fridge for 6 months or in the freezer for 1 year.
This chutney powder mixed with fat free yoghurt, eaten with wholemeal lebanese bread makes a quick healthy meal. Adding a side salad makes it a complete meal.
Per serve: energy 1189 kJ (283 cal); protein 11 g; total fat 23 g; saturated fat 3 g; cholesterol 0 mg; carbohydrate 6 g; fibre 5 g; calcium 29 mg; iron 1.64 mg; sodium 161 mg