Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fresh mint leaves | 70 g | Pungent, Sweet · Cooling |
 Fresh coconut, grated | 120 g | Sweet · Cooling |
 Fresh cilantro | 40 g | Astringent, Bitter · Cooling |
 Fresh lemon juice | 18 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
| Water | 85 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the fresh mint leaves and grated fresh coconut and fresh cilantro and fresh lemon juice.
- Toast the cumin briefly and let it cool.
- Grind the prepared ingredients with the cumin, rock salt, and just enough water to move the blades.
- Scrape down the sides and grind again to a spoonable texture, leaving a little natural body.
- Serve a small spoonful fresh; refrigerate any remainder promptly.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian chutney tradition)
Mint Coconut Chutney is a concentrated accompaniment, so a small spoonful is sufficient. Vata: pair with a moist warm meal and moderate sourness. Pitta: reduce chilies and emphasize coriander or coconut. Kapha: keep the chutney sharp, unsweetened, and portions small.
USDA Nutrition Facts for Mint Coconut Chutney
| Nutrient | Per 100g | Per Serving (1 serving (42g)) |
|---|---|---|
| Energy (Calories) | 147 kcal | 62 kcal |
| Protein | 2.4 g | 1.0 g |
| Total Carbohydrates | 9.8 g | 4.1 g |
| Dietary Fiber | 5.4 g | 2.3 g |
| Total Sugars | 2.5 g | 1.0 g |
| Total Fat | 12.3 g | 5.2 g |
| Calcium | 73.6 mg | 31.2 mg |
| Iron | 2.74 mg | 1.16 mg |
| Magnesium | 34.8 mg | 14.8 mg |
| Phosphorus | 66.0 mg | 28.0 mg |
| Potassium | 328 mg | 139 mg |
| Sodium | 364 mg | 154 mg |
| Zinc | 0.73 mg | 0.31 mg |
| Copper | 0.26 mg | 0.11 mg |
| Manganese | 0.32 mg | 0.14 mg |
| Selenium | 3.7 µg | 1.6 µg |
| Vitamin C | 13.8 mg | 5.8 mg |
| Vitamin A (RAE) | 84.2 µg | 35.7 µg |
| Vitamin E | 0.42 mg | 0.18 mg |
| Vitamin K | 36.7 µg | 15.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.72 mg | 0.31 mg |
| Vitamin B6 | 0.07 mg | 0.03 mg |
| Folate (DFE) | 40.7 µg | 17.3 µg |
| Choline | 6.3 mg | 2.7 mg |
