Coconut chutney

Fresh coconut ground with roasted chana dal, green chili and ginger, finished with mustard seeds and curry leaves. For idli and dosa. Makes 6 servings of about 2 tablespoons.

Total time: 12 min
Servings: 6
Calories: 71
Protein: 1 g

Protein: 1 g 7%
Carbs: 5 g 26%
Fat: 6 g 66%

I ate this: log it to today

Vegetarian
Vegan
Pescatarian
Dairy-free
Egg-free
Gluten-free
Nut-free
No pork or alcohol
No added sugar

Ingredients

6 servings

1 cupcoconut, grated
2 tbspchana dal, roasted
5 ggreen chili
5 gginger
½ tspsalt
1 tspvegetable oil
½ tspmustard seeds
1 gcurry leaves, a few leaves

Steps

Grind the coconut, chana dal, chili, ginger and salt with about 1/3 cup of water until smooth. Spoon into a bowl.
Heat the oil in a small pan. Add the mustard seeds and, when they pop, the curry leaves. Pour this over the chutney.

What a serving gives you

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (59)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (7)
Nutrient	Serving	100 g	% DV
Calories	71.5 kcal	344 kcal
Protein	1.38 g	6.63 g	3%
Carbohydrate	4.93 g	23.8 g	2%
Dietary fiber	1.76 g	8.49 g	6%
Total sugars	1.35 g	6.49 g
Added sugars	≥0 g	≥0 g	≥0%
Water	8.14 g	39.2 g

Fats and fatty acids (9)
Nutrient	Serving	100 g	% DV
Total fat	5.54 g	26.7 g	7%
Saturated fat	4.05 g	19.5 g	20%
Trans fat	≥0.003 g	≥0.014 g
Monounsaturated fat	0.761 g	3.67 g
Polyunsaturated fat	0.393 g	1.89 g
Omega-3 ALA	≥0.069 g	≥0.33 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Serving	100 g	% DV
Calcium	5.2 mg	25.1 mg	0%
Iron	0.539 mg	2.6 mg	3%
Magnesium	8.79 mg	42.4 mg	2%
Phosphorus	27.7 mg	133 mg	2%
Potassium	85.8 mg	414 mg	2%
Sodium	198 mg	953 mg	9%
Zinc	0.278 mg	1.34 mg	3%
Copper	0.09 mg	0.435 mg	10%
Manganese	0.382 mg	1.84 mg	17%
Selenium	1.71 mcg	8.22 mcg	3%

Vitamins (13)
Nutrient	Serving	100 g	% DV
Vitamin A	1.18 mcg	5.69 mcg	0%
Vitamin C	2.73 mg	13.1 mg	3%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.218 mg	1.05 mg	1%
Vitamin K	1.58 mcg	7.62 mcg	1%
Thiamin (B1)	0.031 mg	0.15 mg	3%
Riboflavin (B2)	0.013 mg	0.064 mg	1%
Niacin (B3)	0.16 mg	0.772 mg	1%
Pantothenic acid (B5)	0.111 mg	0.533 mg	2%
Vitamin B6	0.034 mg	0.164 mg	2%
Folate	27.3 mcg	132 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	6.31 mg	30.4 mg	1%

Amino acids (18)
Nutrient	Serving	100 g
Tryptophan	≥0.014 g	≥0.069 g
Threonine	≥0.05 g	≥0.243 g
Isoleucine	≥0.057 g	≥0.275 g
Leucine	≥0.099 g	≥0.477 g
Lysine	≥0.081 g	≥0.392 g
Methionine	≥0.021 g	≥0.099 g
Cystine	≥0.022 g	≥0.106 g
Phenylalanine	≥0.071 g	≥0.344 g
Tyrosine	≥0.037 g	≥0.178 g
Valine	≥0.067 g	≥0.322 g
Arginine	≥0.158 g	≥0.761 g
Histidine	≥0.036 g	≥0.173 g
Alanine	≥0.062 g	≥0.3 g
Aspartic acid	≥0.152 g	≥0.735 g
Glutamic acid	≥0.264 g	≥1.27 g
Glycine	≥0.06 g	≥0.291 g
Proline	≥0.06 g	≥0.287 g
Serine	≥0.068 g	≥0.33 g

Other (2)
Nutrient	Serving	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Nutrition Facts

6 servings per recipe

Serving size1 serving (21g)

Amount per serving

Calories70

% Daily Value*

Total Fat 6g	7%
Saturated Fat 4g	20%
Trans Fat —
Cholesterol 0mg	0%
Sodium 200mg	9%
Total Carbohydrate 5g	2%
Dietary Fiber 2g	6%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 1g	3%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 0.5mg	2%
Potassium 90mg	0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Optional ingredients aren't included. Source: USDA FoodData Central. Disclaimer.

Nutrition data sources

coconut: Nuts, coconut meat, raw
chana dal: Chickpeas (garbanzo beans, bengal gram), mature seeds, raw (Chana dal is split, hulled desi chickpeas; values are for dried chickpeas (bengal gram).)
green chili: Peppers, hot chili, green, raw
ginger: Ginger root, raw
salt: Salt, table
vegetable oil: Oil, canola
mustard seeds: Spices, mustard seed, ground
curry leaves: Coriander (cilantro) leaves, raw (Curry leaves aren't in USDA data; values are for cilantro, another fresh leaf used in small amounts.)

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov

Report a problem