Fresh herb, walnut and yogurt chutney
Fresh herbs not only add flavour to the food, reducing the need for excessive salt and oil, but also are rich in antioxidants. Add them towards the end of cooking to preserve aroma, flavour and nutrients. Here, fresh herbs are combined with walnuts, known to be especially rich in omega 3 fatty acids and antioxidants. You can also substitute almonds for walnuts.
- ½ inch piece ginger
- 1 clove garlic, peeled
- 1 green chilli, stemmed
- 1 cup packed fresh coriander, washed
- ½ cup each: packed fresh mint leaves, walnut halves and peeled and diced green mango
- Salt to taste
- ½ tsp toasted crushed cumin seeds
- 2 tbsp each: low fat plain yogurt, water and lemon juice
Place all ingredients in blender and blend to a smooth paste. Transfer to bowl, cover and chill ½ hour for flavours to mingle.
Serves four-six