Monday, September 12, 2011

Kale & Coconut Chutney



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Kale is the King of Greens along with Brocolli. Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients. In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.



Because of its nutritional content, I always pick up a bunch of kale from the farmers market. There are numerous ways you can include kale in your diet steamed kale, kale chips, salads. Being little bored of all these, I tried out this chutney and we all liked it. Do try out and let me know, how you liked it.



Preparation Time - 10 Minutes

Cooking Time - 10 Minutes

Serves - 4



Ingredients



Kale - 2 Cups ( Washed, stalks removed and torn or chopped into small pieces)

Coconut - 1 Cup (grated fresh)

Tamarind - 1 small goose berry sized ball(soaked in 1/4 cup water and discard any dirt in the bottom)

Salt - 1 Tsp or to you taste



Tempering



Coconut Oil - 2 Tsp

Mustard seeds - 1/2 Tsp

Asafoetida - small piece or 1/4 Tsp powder

Split Urad dal - 2 Tbsp

Red chili - 8 to 10 depending on the spiciness of the chili and your taste preference cut into half



Method



1) Heat a pan add oil and once it is hot add the mustard seeds and asafoetida piece


2) After the mustard seeds stop spluttering add the urad dal and then the red chili pieces.  Saute till slightly brown. Now add the kale leaves and cook till slight tender.



3)  Once the kale is slightly cooled add all the contents from pan setting little bit of urad dal and mustard seeds aside to a food processor, to this add the salt, coconut, soaked tamarind and blend till smooth adding more water as desired.



4) Now add the urad dal and mustard seeds to this ground chutney and mix well and enjoy.
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Event Participation


Sending this kale chutney to Srivalli's Condiment Mela.



This also goes to Yummy food in Tummy's Life is Green Event.

40 comments:

San said...

Such a healthy chutney that has its own nutritional values. Thanks for sharing. It looks great. Cannot wait to try it.

San

Miriam said...

Your posts are always so informative (and so delicious), well done :), Miriam@Meatless Meals For Meat Eaters

Kalyani's Platter said...

chutney looks yummy and wonderful clicks ... will try some time ....

sangee vijay said...

chutney is new in interesting...thanx for sharing such healthy n yummy recipes...

GEETHA ACHAL said...

wow...wonderful healthy way to eat kale...Bookmarked..Sure try it...

Deeksha said...

Hi
Thanks for visiting my blog.
chutney looks tempting and yummy. Nice flavors.

Priti said...

What a combination ..this looks so gud

munchmunchcrunchcrunch said...

truly healthy...bookmarked

-Aarthi @munchmunchcrunchcrunch
New event - HLI-Dates

Nandini said...

The chutney is very healthy and yummy! Slurp!

soujanya said...

very new....healthy chutney...
thanks for sharing..dear..

Laavanya said...

You have some super healthy awesome recipes here... This kale chutey is sucha fabulous idea.. I usually make a curry with potato - will try this sometime.

Alpana said...

This is something new for me.......will surely try.
Thanks for sharing.

soujanya said...

3 cute awards are waiting for you...do accept them dear..

aipi said...

How unique, the combo sounds really delicious n I like the color of your chutney :)
USMasala

Hamaree Rasoi said...

Chutney looks to be very delicious and flavourful.

Deepa
Hamaree Rasoi

Vidhya said...

I love kale and this chutney sounds delicious.Thanks for sharing.

Sobha Shyam said...

Kale is new to me, chutney looks interesting, sure a healthy one !!

Pushpa said...

Perfect with idlis and dosas.

Swathi said...

I am yet to try Kale, this kale coconut chutney looks awesome.

Priya said...

Super delicious chutney, incredible..

Charles said...

Mm, how beautiful - I love chutneys, although many of my chutneys are based around the same sort of ingredients - apple, tomatoes etc. This looks like a beautifully different alternative... great looking post, thanks for sharing!

Ramya said...

healthy chutney...it looks too good.

sangee vijay said...

Awards waiting for you at my space...just drop by n collect them...thanq !!

Anonymous said...

Chutney looks sooper yummilicious! lakshmi@tasteofmysore.com

Prathima Rao said...

Unique, healthy & mouthwatering chutney...
Prathima Rao
Prats Corner

jeyashrisuresh said...

nice and innovative chutney.pretty healthy too

Premalatha Aravindhan said...

Delicious and tempting chutney,nice version...will try it.

Now Serving said...

I can find a multitude of uses for this kinda chutney - healthy and delicious looking chutney! Will be buying kale at the grocers next time for sure :)

SinFoodie said...

This sounds so delicious.Your posts are so informative too.

Sensible Vegetarian said...

Thanks every one for the time taken in leaving your comments, really appreciate it.

Neha said...

This chutney looks so nice and yummy...And additional advantage is the health benefit..Will be trying it soon...

Uma said...

It is so unique. Very useful healthy chutney and thanks for the info u proveided about kale.

Cheers,
Uma

divya said...

Super delicious chutney, incredible..

CinnamonNChillies said...

Never tried this. This is so versatile!

Sarah Naveen said...

Innovative recipe...looks yumm!!

Mugdha said...

a gr8 combo of flavors...its really a healthy yet yummy chutney...:)

Priya Sreeram said...

what a healthy n nice combo ! yum

Smitha said...

Hi Sadhana..

Thanks for stopping by at Kannadacuisine.. Kale coconut chutney looks awesome! me a big fan of chutneys!!!

Srivalli said...

Wow looks delicious I have not cooked with Kale ..must have been good..

Anonymous said...

nice post http://www.cookfoodrecipes.com/ cook food recipes

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