Sesame seeds are added to traditional tomato chutney. They are an excellent source of copper and lignan, both of which have antioxidant and anti-inflammatory properties.
Tomatoes are a rich source of lycopene which is a powerful antioxidant. They are also a good source of vitamin C and provitamin A (beta-carotene). Rich in antioxidant and anti-inflammatory nutrients, tomatoes promote heart health and help reduce risk of cancer.
Heat oil and cumin seeds in a pan over medium heat. When cumin starts to sizzle, add curry leaves, garlic, onion and chilli powder. Saute until onion is transparent.
Add tomatoes; toss them around until they collapse. Add coriander leaves and salt, cook for 2 minutes. Allow to cool and grind to a smooth paste.
Transfer to a bowl, stir in sesame seeds.
Serve with dosae (rice and lentil pancake), idli (steamed rice and lentil cakes) and Indian flatbreads.
Per serve: energy 732 kJ (174 cal); protein 5 g; fat 11 g; saturated fat 2g; cholesterol 0 mg; carbohydrate 10 g; fibre 6 g; calcium 66 mg;
iron 3.3 mg; sodium 612 mg
CARROT CHUTNEY -
Per serve: energy 768 kJ (183 cal); protein 5 g; fat 11 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 12 g; fibre 8 g; calcium 76 mg; iron 3.15 mg; sodium 466 mg
to make carrot chutney use carrots instead of tomatoes and add 1 tablespoon lemon juice.
2 teaspoons peanut or extra virgin olive oil
1 teaspoon cumin seeds
8-10 curry leaves (optional)
2 cloves garlic crushed
½ cup roughly chopped onion
¼ - ½ teaspoon red chilli powder
2 cups roughly chopped, firm tomatoes
½ cup chopped coriander leaves
½ teaspoon salt
2 tablespoons (preferably black) sesame seeds, lightly roasted.