Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fresh amla, deseeded | 200 g | Sour, Sweet, Bitter, Pungent, Astringent · Cooling |
 Fresh coriander leaves | 40 g | Astringent, Bitter · Cooling |
 Green chili | 10 g | Pungent · Heating |
 Fresh ginger | 10 g | Pungent · Heating |
 Cumin seed | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
 Jaggery | 15 g | Sweet · Heating |
Step-by-Step Preparation
- Steam the deseeded amla for four to five minutes until it yields to a fingernail; this softens the astringency without losing the sour rasa.
- Dry-roast the cumin until fragrant.
- Grind everything to a coarse paste with a little water, adding the jaggery last so the sourness stays forward.
- Rest for ten minutes before serving; it keeps three days refrigerated.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian amla chutney tradition; Bhavaprakasha Nighantu, Amalaki)
Amla is the rare sour that cools rather than heats, which is why this chutney suits pitta where a tamarind or lime one would not. Vata: keep the chili low and add a spoon of sesame oil. Pitta: omit the chili entirely. Kapha: skip the jaggery.
USDA Nutrition Facts for Amla Chutney
| Nutrient | Per 100g | Per Serving (1 serving (35g)) |
|---|---|---|
| Energy (Calories) | 49 kcal | 17 kcal |
| Protein | 0.9 g | 0.3 g |
| Total Carbohydrates | 10.3 g | 3.6 g |
| Dietary Fiber | 6.2 g | 2.2 g |
| Total Sugars | 7.9 g | 2.8 g |
| Total Fat | 0.5 g | 0.2 g |
| Calcium | 39.5 mg | 13.9 mg |
| Iron | 2.51 mg | 0.88 mg |
| Magnesium | 18.4 mg | 6.5 mg |
| Phosphorus | 31.6 mg | 11.1 mg |
| Potassium | 335 mg | 118 mg |
| Sodium | 425 mg | 149 mg |
| Zinc | 0.20 mg | 0.07 mg |
| Copper | 0.14 mg | 0.05 mg |
| Manganese | 0.19 mg | 0.07 mg |
| Selenium | 0.2 µg | 0.08 µg |
| Vitamin C | 192.1 mg | 67.5 mg |
| Vitamin A (RAE) | 51.9 µg | 18.2 µg |
| Vitamin E | 0.51 mg | 0.18 mg |
| Vitamin K | 45.9 µg | 16.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.35 mg | 0.12 mg |
| Vitamin B6 | 0.23 mg | 0.08 mg |
| Folate (DFE) | 10.1 µg | 3.6 µg |
| Choline | 3.5 mg | 1.2 mg |
