Vegan Onion Tomato Chutney

Onion Tomato Chutney is the crowd favourite. Everybody loves this tangy, spicy, savoury chutney! This is a super healthy oil-free version.

Whole Food Plant Based Onion Tomato Chutney Recipe

Course: Side Dish Course 3 (Grain Dish) at Lunch & Dinner Meals or Snacks; Chutney
Cuisine: Tamil Recipe from South India
Prep Time: 2 mins
Cook Time: 10 mins
Servings: 4 people

INGREDIENTS

4 Tomatoes
2 Onions
1 Green Chili
1 inch piece Ginger
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
2 tbsp Cashews
5 Curry Leaves finely chopped
1 pinch Asafoetida / Hing

INSTRUCTIONS

1. Peel onion and ginger. Grind onion, tomato, and green chili to a paste. Cook until done.
2. Mix in miso paste and asafoetida / hing.
3. Garnish with cashews and curry leaves. Serve fresh!

Plant Based Chef Pro Tips for Best Onion Tomato Chutney Recipe

1. This is a super spicy recipe! Replace green chili with 1/2 tsp Black Pepper Powder for a milder onion tomato chutney recipe.

Nutrition Science Highlights for WFPB Onion Tomato Chutney Recipe

1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why not tadka? Tadka, thaaLippu, oggaraNe. Tempering spices in oil is quintessential to Indian cuisine. This practice may have started as a compromise when whole nuts were unavailable, and indeed, is more common in inland, drier areas where nuts do not grow easily, all year round. You can enjoy the taste and fragrance, though, by just dry roasting the spices you require, without the oil, or even better, mixing spice powders directly into your dish!