Chutney’s are staple food in Southern India. A variety of chutneys can be made with mix n match of vegetables, oils and nuts. Aromatic vegetables, nuts and tampering combination makes tasty and healthy chutney loaded with iron, vitamins and anti oxidants. Traditionally, chutneys are eaten with rice and ghee poured on top. Chutneys make excellent homemade dips for tortilla chips, pita chips, sakinalu, janthikalu and karappusa. They make excellent all natural condiments too. Check out home-made all natural condiment recipe Brussels sprouts pistachio spread sandwich here.
Brussels sprouts don’t normally elicit a positive reaction because of its bitterness from high sulfur. These veggies are full of fiber and vitamin C, making them a nutritious addition to any meal! Depending on where you live, it could be your last chance to eat Brussels sprouts for a while. These hearty winter vegetables are usually in season from fall through late winter.
My first experience with Brussels sprouts was cutting them and cooking in tomato gravy. But couldn’t get bitterness off. I tried roasted brussels sprouts. Nope, didn’t like that way. I have experimented various ways to cook and had success with chutney. Ever since I’ve been enjoying them.
Purple (Black) rice goes great with chutney. A all-natural vegan, gluten-free and paleo healthy meal right at your home. Pour some fresh ghee on top for added taste. Skip ghee to make it vegan. Black rice is dark-colored like wild rice, sticky when fully cooked. It is possibly healthier with more nutritional benefits than brown rice. Glutinous rice, also known as sticky rice, does not contain amylose, which, in addition to making rice sticky, helps slow down digestion and lowers insulin levels. However, because black glutinous rice is unprocessed, it retains more of its other nutrients, making it a healthy food choice overall.
Purple rice has many nutrition benefits. It is Full of Antioxidants, Can Help Detoxify the Body, Helps Slow Down Absorption of Sugar in the Blood, Helping to Prevent Diabetes and many more. It is also better at Preventing Obesity than Refined Grains.
Here is the comparison of different rice varieties nutrients. You can see purple rice has most protein and iron.
Brown rice – contains 7.9 protein, 2.2 iron, 0.5 zinc and 2.8 fiber
Purple rice – 8.3 protein, 3.9 iron, 2.2 zinc and 1.4 fiber.
Red rice – 7.0 protein, 5.5 iron, 3.3 zinc and 2.0 fiber.
Black (wild) rice – 8.5 protein, 3.5 iron, zero zinc and 4.9 fiber.
- 1 cup - brussels sprouts
- 1 cup - asparagus. Keep healthy tips. Cut 1-2 inches of fiber side of stems and discard.
- ½ cup - fresh mint leaves - optional
- 3-5 green chillies. Substitute with any chilies you have. Use appropriately depending on pepper's spice level.
- 4-5 garlic cloves
- 2 tbsp - peanuts or walnuts
- 1 tsp - tamarind juice. If you don't have tamarind, you can use lemon or lime juice.
- 4 tbsp your favorite oil. I used coconut oil.
- 1 tsp - urad dal (black gram/lentils) - optional
- 1 tsp - cumin
- ⅓ tsp - black mustard seeds
- 2 sprigs curry leaves
- ⅓rd tsp turmeric powder
- Cilantro to garnish
- Roast peanuts or walnuts in a pan for few minutes. Stir. You shouldn't smell any raw nut taste. Keep aside.
- In a small pot, pour 2 tbsp oil. Heat to medium.
- Add cumin. Fry till golden brown.
- Add green chillies, garlic cloves, mint and brussels sprouts.
- Close lid and cook for 3-4 minutes. Stir occasionally.
- Now add asparagus.
- Add salt. Stir and close lid. If you see water, cook without lid till all water evaporates. Turn off. Let it cool.
- Grind nuts in a grinder to powder. Add asparagus, brussels sprouts mixture. Pulse few times. Add tamarind juice or lemon juice. Pulse few more times. Do not grind to fine paste. Leave a bit chunky. Remove into a bowl.
- Now prepare tampering. Pour 2 tbsp oil in a pot. Heat to medium high.
- When hot, add mustard seeds. When they start spluttering, add cumin. Cook till golden brown.
- Add black lentils. Fry till golden brown.
- Add curry leaves. When they stop spluttering, add turmeric powder. Turn off stove.
- Add tampering to chutney while it is still hot. Deglaze tampering pot with little chutney.
- This spread will stay fresh in refrigerator for 1 week. Use it for as many meals with in a week.
- Serve immediately with black rice or quinoa or brown rice and enjoy.