Tomato Chutney

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.

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  1. 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. 

  2. 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. 

  3. 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 -

Serves 2

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

Variation: 

  • to make carrot chutney use carrots instead of tomatoes and add 1 tablespoon lemon juice.

Serves 2

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.