Nutritional Facts of Green Chutney, How To Make Green Chutney Recipe, Calories in Green Chutney, How To Make Green Chutney Recipe

by Tarla Dalal
This calorie page has been viewed 3772 times

Course
Chutney

Equipment
Mixer

Quick Recipe
Quick Chutneys

How many calories does one tablespoon of Green Chutney have?

One tsp of Green Chutney gives 3 calories. Out of which carbohydrates comprise 2 calories, proteins account for 1 calories and remaining calories come from fat which is 0 calories. One tsp of Green Chutney provides about 0 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Green Chutney recipegreen chutney | hara chutney | coriander and mint chutney | Indian green chutney | 4 varieties of green chutney | with 20 amazing images.

Green chutney is a flavorful condiment made with mint leaves, coriander leaves, lemon juice for tanginess and green chillies for some spice and ginger. All the ingredients are blend together and the chutney is made. Hara chutney is amazing and elevates the taste and flavour of Indian snacks.

Make the Indian green chutney in advance and store it in the refrigerator. It can be stored for minimum of 15 days.

I would like to share some important tips to make the perfect Indian green chutney. 1. Add the lemon juice to the hara chutney as this will help maintain the colour. If you don’t add lemon juice, the green chutney will keep on getting darker. 2. Add roughly chopped green chillies to the blender for spice. You can increase or reduce the chillies according to your preference. 3. Blend coriander and mint chutney into a smooth paste. You will have to stir it once or twice in between to get a smooth paste.

It is a perfect pair to Popular Indian Snacks. My favourite snacks which are had as with green chutney are Grilled SandwichSev PuriKhatta DhoklaCauliflower and Oats Tikki and Bajra, Carrot and Onion Uttapa.

Cauliflower and Oats Tikki

Cauliflower and Oats Tikki

The green chutney is a simple and easy recipe that has no unhealthy or calorie-laden ingredients like sugar. This hari chutney also provides antioxidants like vitamin A and Vitamin C. These substances which help reduce inflammation in the body and ward off free radicals which otherwise can lead to chronic diseases.

There are a lot of variations to green chutney. We have given below the recipes for green chutney for chaats, faral green chutney, low calories green chutney and green chutney Mumbai style.

Is Green chutney healthy?

Yes, this is healthy. Made from mint leaves, coriander, green chillies, ginger  and lemon juice.

Let's understand the Ingredients.

What's good.

Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Green Chilli : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. See here for detailed benefits of mint leaves

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have green chutney?

Yes. This chutney is healthy as it does not use sugar or oil. So enjoy it.  The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of RBC in our blood. Good for reducing cholesterol and for diabetics.

Can healthy individuals have green chutney?

Yes. This chutney is healthy and perfect for healthy living. You want to cut usage of sugar in any format and its very often found in chutney. This scrumptious green chutney makes a fabulous accompaniment to any snack. And if the snack is nourishing, you are on the healthiest path. With just 3 calories and no fat from 1 tbsp, this green chutney can be enjoyed to your heart’s content. What’s more? This hari chutney also provides antioxidants like vitamin A and vitamin C. These substances which help reduce inflammation in the body and ward off free radicals which otherwise can lead to chronic diseases. The lemon juice and green chillies together not only add flavour, but also add anti-fungal and anti-microbial touch, which helps fight all kinds of infection. Make it, store it and enjoy it with any hot snacks.

green chutney is good for

1. Healthy Lifestyle

2. Low calorie chutneys

3. Diabetics with heart issues

4. Heart Patients accompaniments

5. Diabetic Accompaniments

6. Kids

7. Pregnancy iron rich foods

One tablespoon Green Chutney is high in

Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 3 calories that come from one tablespoon Green Chutney?

Walking (6 kmph) = 1 mins

Running (11 kmph) = 0 mins

Cycling (30 kmph) = 0 mins       

Swimming (2 kmph) = 1 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per tbsp% Daily Values
Energy3 cal0%
Protein0.2 g0%
Carbohydrates0.5 g0%
Fiber0.3 g1%
Fat0 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A150.8 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C3.9 mg10%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.9 mcg2%
MINERALS
Calcium10.5 mg2%
Iron0.6 mg3%
Magnesium3.7 mg1%
Phosphorus3.5 mg1%
Sodium0.8 mg0%
Potassium8.1 mg0%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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