Nutritional Facts of Onion Chutney Recipe, Calories in Onion Chutney Recipe

by Tarla Dalal
This calorie page has been viewed 5640 times

How many calories does one tablespoon of Onion Chutney have?

One tablespoon (20 grams) of Onion Chutney gives 53 calories. Out of which carbohydrates comprise 11 calories, proteins account for 4 calories and remaining calories come from fat which is 38 calories. One tablespoon of Onion Chutney provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Onion Chutney recipe makes 12 tablespoons of chutney of 20 grams each.

53 calories for 1 tablespoon of Onion Chutney Recipe, Cholesterol 0 mg, Carbohydrates 2.8g, Protein 1.1g, Fat 4.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Onion Chutney Recipe

See onion chutney recipe | quick South Indian onion chutney | Vengaya chutney | with 20 amazing images.

Onion chutney is a popular condiment in Indian cuisine, and is also enjoyed by people all over the world. Learn how to make quick South Indian onion chutney.

To make onion chutney, heat the coconut oil in a broad non-stick pan, add the cumin seeds, urad dal, chana dal, peanuts and sauté on a medium flame for 1 minute.Add garlic, onions, chilli powder (non spicy variety), sauté on medium heat for 2 to 3 minutes. Cool completely.

In a mixer put the cooled cooked onions, dals and spices mixture. Add jaggery, lemon juice, salt, 1/2 cup water plus 1 1/2 tbsp water while blending. Blend to a smooth paste. Onion chutney is ready. Tempering is optional to add to onion chutney.

Main ingredients of Spicy Onion chutney.

Onions have a unique flavor that is both sweet and savory. This flavor pairs well with the other ingredients in onion chutney, such as garlic, ginger, chilies, and tamarind. Onion is also the main ingredient in the chutney.

Urad dal has a nutty, earthy flavor that complements the sweetness and pungency of onions. It also adds a bit of thickness and body to the chutney. Urad dal helps to create a smooth and creamy texture for the chutney.

Chana dal has a mild nutty flavor that compliments the other flavors in onion chutney, such as the onions, garlic, ginger, and chilies.

Raw peanuts have a slightly nutty and earthy flavor that compliments the other ingredients in onion chutney well.

Onion chutney is a delicious condiment that can be enjoyed with many popular Indian snacks, such as idlis, dosas, uttapam, chillas, and pakoras.

Pro tips for Onion chutney. 1. Consider using coconut oil instead of processed seed oils for a healthier diet. 2. Add 1 tbsp chilli powder , non spicy.  Use the non spicy chilli powder or cut the amount of chilli powder used. 3. Jaggery is a natural sweetener that is made from the sap of palm trees. Some use sugar instead of jaggery to make the chutney. Onion chutney is typically made with a combination of sweet, sour, and spicy ingredients. Jaggery helps to balance these flavors and create a harmonious taste profile.

Is Onion Chutney healthy? 

Yes, Onion chutney is healthy. Made mainly of onions, peanuts, urad dal, chana dal, tamarind and chilli powder. 

Let's understand the ingredients. 

What's good.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system, have a garlic clove a day. Garlic is a top anti-viral food. The thiosulphate compound, Allicin, found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which the body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Red chillies (makes chilli powder)  benefits: The substance capsaicin which gives the red chillies their characteristic spiciness may help reduce inflammation in the body. The cayenne in red chillies has shown to have heart protecting benefits in a few studies. On the other hand, the vitamin C in it, can also boost immunity to some extent. They also contain some amounts of beta carotene, very few carbs and a small amount of protein and fibre.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amounts of sodium which makes it very effective in regulating your blood pressure. Read this article on the complete benefits of chana dal

Tamarind : Tamarind is a good source of antioxidant polyphenols which exhibit anti-inflammatory properties. This can protect different organs of the body like heart, liver, skin etc. Some research shows that it helps to lower blood cholesterol too. It has negligible amount of fat, but on the other hand, tamarind is pretty high on the calorie scale. So one needs to be very cautious about the quantity consumed. Tamarind is a rich source of vitamin C, fibre, potassium, magnesium and other nutrients necessary for good health. Some people are allergic to tamarind, while others may experience diarrhoea with excess consumption as imli is also known for its laxative properties.

Can diabetics, heart patients and over weight individuals have Onion Chutney ?

Yes, they can. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics.

Can healthy individuals have Onion Chutney ?

Yes. 

What is a healthy accomapanitment to Onion Chutney ?

The Maharashtrian style nachni bhakri has a rustic flavour and earthy aroma, which warm your soul and make you feel very contented. Made from 100% ragi, this Maharashtrian style nachni bhakri is also called Maharashtrian style ragi bhakri.

Maharashtrian style nachni bhakri recipe | ragi bhakri | nachni roti |Maharashtrian style nachni bhakri recipe | ragi bhakri | nachni roti |

Value per tablespoon% Daily Values
Energy53 cal3%
Protein1.1 g2%
Carbohydrates2.8 g1%
Fiber0.5 g2%
Fat4.2 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A31.2 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C1 mg2%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)8.6 mcg4%
MINERALS
Calcium7.3 mg1%
Iron0.2 mg1%
Magnesium7.3 mg2%
Phosphorus18.5 mg3%
Sodium1.9 mg0%
Potassium41.2 mg1%
Zinc0.1 mg1%
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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