Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fennel bulb, chopped and lightly steamed | 300 g | Sweet, Pungent · 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 | 20 g | Sour · Heating |
 Olive oil, measured for blending | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Fennel Mint Chutney, measure 20 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Cool the steamed fennel bulb until it is only warm. Spread the cooked component on a plate for 8–10 minutes, turning it once, until it is at room temperature before blending.
- Blend it with mint, crushed seed, oil, and lemon. Blend for 35–45 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Season the pale chutney and scrape it into a small bowl. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Fennel Mint Chutney for 25 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)
Fennel Mint Chutney 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 Fennel Mint Chutney
| Nutrient | Per 100g | Per Serving (1 serving (47g)) |
|---|---|---|
| Energy (Calories) | 70 kcal | 33 kcal |
| Protein | 1.6 g | 0.8 g |
| Total Carbohydrates | 8.3 g | 3.9 g |
| Dietary Fiber | 3.9 g | 1.8 g |
| Total Sugars | 3.2 g | 1.5 g |
| Total Fat | 4.2 g | 2.0 g |
| Calcium | 78.7 mg | 37.3 mg |
| Iron | 1.35 mg | 0.64 mg |
| Magnesium | 26.4 mg | 12.5 mg |
| Phosphorus | 53.6 mg | 25.4 mg |
| Potassium | 410 mg | 194 mg |
| Sodium | 557 mg | 264 mg |
| Zinc | 0.31 mg | 0.15 mg |
| Copper | 0.10 mg | 0.05 mg |
| Manganese | 0.35 mg | 0.16 mg |
| Selenium | 0.6 µg | 0.3 µg |
| Vitamin C | 15.5 mg | 7.3 mg |
| Vitamin A (RAE) | 57.7 µg | 27.3 µg |
| Vitamin E | 1.03 mg | 0.49 mg |
| Vitamin K | 51.9 µg | 24.6 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.75 mg | 0.35 mg |
| Vitamin B6 | 0.06 mg | 0.03 mg |
| Folate (DFE) | 32.5 µg | 15.4 µg |
| Choline | 10.7 mg | 5.1 mg |
