South Indian food has to be one of my favourite Indian delicacies. And if I am making a South Indian dish like Idli or dosa, then this coconut chutney without chana dal is definitely a part of it.
What is coconut chutney?
A chutney is when a lot of different ingredients are mixed together to form a sauce or dip.
Coconut chutney or nariyal chutney as the name suggests is made by grinding fresh coconut meat with condiments.
There is absolutely no end to the variety of chutneys you can make by adding or replacing ingredients. In this recipe, I will share 2 variations that I make regularly. But you can always get creative and come up with something completely different and awesome!
Is coconut chutney healthy?
This chutney is extremely healthy and nutritious, however healthy necessarily does not mean low in calories. So be aware of the quantity of the chutney you eat.
Nonetheless, let’s understand the health benefits of this chutney:
Coconut meat
Freshly grated/shredded coconut meat is the main ingredient of this chutney. It’s high in fat, of which around 89% fat is saturated. Most of these are medium-chain triglycerides (MCTs) which are not only known for promoting satiety & fullness, but also fat burning. Read more about the effects of medium-chain triglycerides on weight loss, here and here.
Another key component in Coconut meat is insoluble fibre. Around 7 grams of fibre content is present in 1 cup / 80g of coconut. As mentioned, this fibre doesn’t get digested, instead, it aids in bowel health.
Along with the above, coconut is also rich in minerals like manganese (supports enzyme function and fat metabolism) and copper (supports bone formation and promotes heart health).
Curd / Yogurt
I prefer to use fat-free plain yogurt as a way to keep the calorie count in check. 100gm of yogurt comes up to around 57 calories.
Curd is a great probiotic, which helps in maintaining gut health and boosting immunity. It’s also a rich source of protein and calcium.
If you want to make this vegan then you can skip the curd and use water instead.
Peanuts (variation/optional)
This is not in the traditional recipe but I like to add it when I need a bit of flavour change! (I just can’t have the same thing again and again, unless it’s chocolate!). Again, peanuts are a great source of protein, fiber and contain many vitamins. Thus making them a additive.
Can desiccated coconut replace shredded coconut?
I have used 1 cup/80g of fresh grated/shredded coconut meat (which is fresh coconut meat ground into fine shreds) for this chutney recipe. In case you’re using desiccated coconut, then the macros and calories change. Here’s the difference:
| Weight (100 gm) | Water (gm) | Energy (gm) | Protein (gm) | Fat (gm) | Carbs (gm) | Fiber (gm) |
| Raw coconut flesh | 45 | 1470 = ~351 KCal | 3.2 | 36 | 3.6 | 7.7 |
| Raw coconut flesh | 2 | 2530 = ~605 KCal | 5.6 | 62 | 6.1 | 19.2 |
How do you make coconut chutney?
Like most chutneys in Indian cuisine, this is super easy to make. It takes less than 5 mins! And it makes everything so tasty. Just add all your ingredients in a blender. Blend them all together and do the tempering. That’s it!
What is the healthy accompaniment to the coconut chutney?
My favourite accompaniment is the super healthy Rava Oats Idli with piping hot sambar. Not only is it quick but also packed with protein. Apart from this, I prefer to have it with Uttapas and Dosas.
Healthy coconut chutney without chana dal
Ingredients
- 1 cup Grated Coconut (fresh or frozen) (80g)
- 2 tbsp Curd
- ½ inch Ginger
- 1-2 pieces Green Chilly
For Tempering
- 2 tbsp Oil
- ½ tsp Mustard Seeds
- ½ tsp Urad Dal
- 3-4 leaves Curry Leaves
- ½ tsp Hing /Asafetida
Instructions
- In a blender or mixture jar, add grated coconut, curd, green chili, ginger, and salt.
- Blend these into a smooth paste. Add water as required to form a thick consistency.
- Remove this mixture in your serving bowl.
- For the tempering, heat oil in a container. Add the mustard seeds, urad dal and curry leaves. Once the seeds start crackling, add the hing / asafoetida. Mix the hing in the oil and take it off heat.
- Add this mixture to the coconut paste.
- Mix everything well together.
Notes
- Garlic – I like to add 1 clove of garlic to the coconut mixture while blending. This is a very small amount so doesn’t give it a garlicky taste but instead gives it a subtle flavour. I suggest you try this cause the explanation isn’t going to do justice.
- Peanuts – you can add 20g of peanuts to the coconut mixture while blending to give it a nice nutty flavour.
- Coriander and mint – ½ cup coriander and a few mint leaves can also be added to the coconut mixture while blending for another variation.
