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Tomato Chutney
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Tomato Chutney

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Tomato chutney is a perfect accompaniment to parathas, idli, dosa or even for rice. It provides health benefits of tomatoes which are found rich in vitamin A, dietary fiber and lycopene, a plant compound linked with improved heart health, cancer prevention, and protection against sunburns. This chutney is a good source of vitamin A, C, E and riboflavin.

Amount of Nutrients and Percent Daily Value (DV) per Serving (65g):

Calories: 70.5kcal (%DV 3.5)
Protein: 1.7g (%DV 3.4)
Fat: 4.1g (%DV 5.3)
Carbohydrates: 8.2g (%DV 3.0)
Dietary fiber: 1.9g (%DV 6.7)
Vitamin A: 200.1mcg (%DV 22.2)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.6)
Vitamin B2: 0.3mg (%DV 21.8)

Tomato chutney is a perfect accompaniment to parathas, idli, dosa or even for rice. It provides health benefits of tomatoes which are found rich in vitamin A, dietary fiber and lycopene, a plant compound linked with improved heart health, cancer prevention, and protection against sunburns. This chutney is a good source of vitamin A, C, E and riboflavin.

Amount of Nutrients and Percent Daily Value (DV) per Serving (65g):

Calories: 70.5kcal (%DV 3.5)
Protein: 1.7g (%DV 3.4)
Fat: 4.1g (%DV 5.3)
Carbohydrates: 8.2g (%DV 3.0)
Dietary fiber: 1.9g (%DV 6.7)
Vitamin A: 200.1mcg (%DV 22.2)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.6)
Vitamin B2: 0.3mg (%DV 21.8)

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Tomato Chutney

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Tomato chutney is a perfect accompaniment to parathas, idli, dosa or even for rice. It provides health benefits of tomatoes which are found rich in vitamin A, dietary fiber and lycopene, a plant compound linked with improved heart health, cancer prevention, and protection against sunburns. This chutney is a good source of vitamin A, C, E and riboflavin.

Amount of Nutrients and Percent Daily Value (DV) per Serving (65g):

Calories: 70.5kcal (%DV 3.5)
Protein: 1.7g (%DV 3.4)
Fat: 4.1g (%DV 5.3)
Carbohydrates: 8.2g (%DV 3.0)
Dietary fiber: 1.9g (%DV 6.7)
Vitamin A: 200.1mcg (%DV 22.2)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.6)
Vitamin B2: 0.3mg (%DV 21.8)

Tomato chutney is a perfect accompaniment to parathas, idli, dosa or even for rice. It provides health benefits of tomatoes which are found rich in vitamin A, dietary fiber and lycopene, a plant compound linked with improved heart health, cancer prevention, and protection against sunburns. This chutney is a good source of vitamin A, C, E and riboflavin.

Amount of Nutrients and Percent Daily Value (DV) per Serving (65g):

Calories: 70.5kcal (%DV 3.5)
Protein: 1.7g (%DV 3.4)
Fat: 4.1g (%DV 5.3)
Carbohydrates: 8.2g (%DV 3.0)
Dietary fiber: 1.9g (%DV 6.7)
Vitamin A: 200.1mcg (%DV 22.2)
Vitamin C: 12.6mg (%DV 14.0)
Vitamin E: 1.9mg (%DV 12.6)
Vitamin B2: 0.3mg (%DV 21.8)

Read more
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Ingredients

40 minutes
7 servings
  1. 2 1/2 CupsTomatoes (chopped)
  2. 1 tbspRed chilli powder
  3. 1 tspTurmeric powder
  4. 2 tbspTamarind pulp
  5. 1 tspFenugreek seeds (roasted)
  6. 1 tspMustard seeds (roasted)
  7. 2 tspMustard Oil
  8. 2 tspSalt
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Steps

40 minutes
  1. 1

    Dry roast fenugreek seeds and mustard seeds on a low flame until it emits a nice aroma and keep aside to cool. Powder the roasted fenugreek seeds and mustard.

  2. 2

    In a pan, add chopped tomatoes, salt and turmeric and cook on a medium flame till they become thick.

  3. 3

    Add the tamarind pulp to cooked tomatoes. Adjust the tamarind to suit your taste. Mix well and cook for 5 minutes until mixture bubble up very well.

  4. 4

    For tempering, in a pan heat oil and add fenugreek, mustard and red chilli powder. Mix it in the chutney.

  5. 5

    Cool and store in air-tight container under refrigerator.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 08, 2022 09:50
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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