Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fresh coconut, finely grated | 140 g | Sweet · Cooling |
 Fresh mint leaves, finely sliced | 35 g | Pungent, Sweet · Cooling |
 Fennel seeds, toasted and crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Coconut oil, measured for blending | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Coconut Mint Chutney II, measure 18 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Combine the grated coconut and sliced mint in the grinder. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Pulse with fennel, lemon, oil, and enough warm water. Work in 4 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season the pale-green chutney without making it runny. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Coconut Mint Chutney II for 30 minutes, taste only after the flavors settle, and refrigerate any unused portion in a clean covered container.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Coconut Mint Chutney II is a concentrated accompaniment; use a small portion with a compatible meal Vata: pair it with warm moist food and avoid an oversized raw portion. Pitta: reduce sourness and hot chili where present. Kapha: keep oil and sweetener restrained while favoring pungent aromatics.
USDA Nutrition Facts for Coconut Mint Chutney II
| Nutrient | Per 100g | Per Serving (1 serving (26g)) |
|---|---|---|
| Energy (Calories) | 297 kcal | 79 kcal |
| Protein | 3.3 g | 0.9 g |
| Total Carbohydrates | 14.5 g | 3.9 g |
| Dietary Fiber | 8.4 g | 2.2 g |
| Total Sugars | 4.3 g | 1.1 g |
| Total Fat | 27.2 g | 7.2 g |
| Calcium | 80.0 mg | 21.3 mg |
| Iron | 2.93 mg | 0.78 mg |
| Magnesium | 43.9 mg | 11.7 mg |
| Phosphorus | 99.1 mg | 26.4 mg |
| Potassium | 379 mg | 101 mg |
| Sodium | 930 mg | 248 mg |
| Zinc | 1.00 mg | 0.27 mg |
| Copper | 0.37 mg | 0.10 mg |
| Manganese | 0.35 mg | 0.09 mg |
| Selenium | 6.7 µg | 1.8 µg |
| Vitamin C | 12.4 mg | 3.3 mg |
| Vitamin A (RAE) | 35.1 µg | 9.3 µg |
| Vitamin E | 0.35 mg | 0.09 mg |
| Vitamin K | 0.2 µg | 0.04 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.79 mg | 0.21 mg |
| Vitamin B6 | 0.07 mg | 0.02 mg |
| Folate (DFE) | 36.8 µg | 9.8 µg |
| Choline | 8.4 mg | 2.2 mg |
