A light, refreshing chutney for warm days – with sweet melon, fresh ginger, Ayurvedic spices and a splash of lime. Ideal with grilled vegetables, dals, rice dishes or as a summer dip.
Ingredients (for approx. 2 jars of 200 ml each)
Fruit & Base:
500 g ripe honeydew or cantaloupe melon (peeled & diced)
1 small red onion (finely diced)
1 tbsp fresh ginger (grated)
1 organic lime (juice & zest)
1–2 tbsp date syrup or coconut blossom sugar
2 tbsp apple cider vinegar or lime juice
Spices:
1 tsp mustard seeds
½ tsp turmeric
½ tsp cumin (ground)
1 pinch chili (to taste)
1 tbsp ghee
as needed salt
Instructions (approx. 30 minutes + cooling time)
Roast & Season: Heat ghee in a pot, toast mustard seeds in it until they pop. Add onions, ginger, cumin, turmeric and chili, sauté for 2–3 minutes.
Add Melon: Stir in melon cubes, deglaze with lime juice, zest, date syrup and apple cider vinegar.
Simmer: Reduce heat and simmer for approximately 15–20 minutes until the chutney becomes slightly thick. Stir occasionally.
Season & Jar: Taste and adjust seasoning with salt and lime. Pour while still hot into sterilized jars, seal and let cool.
Ayurveda Tips:
Best Time of Day: Perfect at midday or as a summer side dish in the evening.
Constitution: Cooling and refreshing – especially good for Pitta; also suitable for Vata through the sweet-sour balance; Kapha in moderation.
Tip: If you like, you can finely chop a small handful of fresh mint or Thai basil and stir in just before serving.
Nutritional Values per Serving (approx. 40 g)
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 42 kcal | 2.1% |
| Protein | 0.4g | 0.8% |
| Carbohydrates | 9.3g | 3.1% |
| Fat | 1.2g | 1.7% |
*Based on a 2000-calorie diet
