Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tomatoes, chopped with juices | 360 g | Sour, Sweet · Heating |
 Sesame seeds, toasted and ground | 35 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds, toasted and crushed | 5 g | Pungent, Bitter · Heating |
 Sesame oil, for the pan | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 360 g (about 24 tablespoons) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Reduce the chopped tomatoes in sesame oil until their raw aroma fades. Maintain low heat for 5–7 minutes, stirring every 3 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Stir in ground sesame and crushed cumin and cook until thick. Maintain gentle medium heat for 6–8 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Season the chutney and cool it to warm before serving. Spread the cooked component on a plate for 8–10 minutes, turning it once, until it is at room temperature before blending.
- Rest Tomato Sesame Chutney 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)
Tomato Sesame 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 Tomato Sesame Chutney
| Nutrient | Per 100g | Per Serving (1 serving (52g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 53 kcal |
| Protein | 2.4 g | 1.3 g |
| Total Carbohydrates | 5.8 g | 3.1 g |
| Dietary Fiber | 2.1 g | 1.1 g |
| Total Sugars | 2.3 g | 1.2 g |
| Total Fat | 8.4 g | 4.4 g |
| Calcium | 101.0 mg | 53.1 mg |
| Iron | 2.23 mg | 1.18 mg |
| Magnesium | 42.9 mg | 22.6 mg |
| Phosphorus | 78.7 mg | 41.4 mg |
| Potassium | 263 mg | 138 mg |
| Sodium | 467 mg | 246 mg |
| Zinc | 0.85 mg | 0.45 mg |
| Copper | 0.40 mg | 0.21 mg |
| Manganese | 0.34 mg | 0.18 mg |
| Selenium | 2.9 µg | 1.5 µg |
| Vitamin C | 11.8 mg | 6.2 mg |
| Vitamin A (RAE) | 36.7 µg | 19.3 µg |
| Vitamin E | 0.70 mg | 0.37 mg |
| Vitamin K | 7.3 µg | 3.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.94 mg | 0.49 mg |
| Vitamin B6 | 0.14 mg | 0.07 mg |
| Folate (DFE) | 21.0 µg | 11.1 µg |
| Choline | 8.2 mg | 4.3 mg |
