A fresh, slightly sweet and spicy chutney with Mediterranean notes. The combination of carrots, tomato, yogurt, and basil creates a harmonious flavor – ideal as a side dish for Dal, curries, or grain dishes.
Ingredients (serves approximately 4)
Base:
3 carrots
2 tomatoes
1 onion
3 tbsp olive oil
Spices:
1 tsp curry powder
½ tsp salt
½ chili pepper (finely chopped)
to taste freshly ground black pepper
½ tsp cardamom (ground)
1 tsp whole cane sugar
To Finish:
100 g plain yogurt
1 bunch fresh basil (chopped)
Preparation (approximately 25 minutes)
Prepare carrots: Peel carrots, grate coarsely, and steam in a small amount of water until soft.
Prepare vegetables: Wash tomatoes and dice, finely chop onion.
Toast spices: Heat oil in a pan, sauté onion until translucent, then add curry, pepper, and cardamom.
Simmer: Stir in tomato cubes and carrots, and gently simmer everything for about 5 minutes.
Finish: Let mixture cool. Then fold in basil, yogurt, chili, and whole cane sugar.
Season to taste: Mix well and adjust seasoning with salt or a squeeze of lemon juice as needed. This chutney also tastes wonderful as a bread spread or dip for roasted vegetables.
Ayurveda Tips:
Best time of day: Optimal at midday or as a light evening dip.
Constitution: Balancing for all Doshas – basil calms Vata and Kapha, while the cooling yogurt base harmonizes Pitta.
Spice tip: Those preferring less heat can omit the chili and refine with a squeeze of lemon juice and additional cardamom.
Nutritional Values per Serving
| Nutrients | Amount | % NRV* |
|---|---|---|
| Calories | 110 kcal | 5.5% |
| Protein | 2.5g | 5.0% |
| Carbohydrates | 7.5g | 2.5% |
| Fat | 7.8g | 11.1% |
*Based on a 2000 calorie diet
