Green Chutney

Recipe courtesy of Suvir Saran

cilantroYield: 1½ cups (12 servings, 2 tablespoons/serving)

Green chutney is a classic condiment made by nearly every family in northern India where it is served with just about every meal. Made with mint, cilantro, and green mango, this recipe is easy to alter—you can make it solely with cilantro, you can increase the amount of chiles to make it super hot, or you can make the mint stand out by increasing its proportion in relation to the cilantro (do use some cilantro or the chutney will taste bitter). It’s especially good with grilled seafood or vegetables.

  • 1 cup cilantro leaves and stems, chopped
  • 1 cup mint leaves
  • 1 green, unripe mango, peeled, fruit sliced away from the pit, and roughly chopped
  • 2–3 jalapeno peppers, seeded and deveined if you prefer a milder flavor
  • 1 2-inch long piece of ginger root, peeled and slices
  • ½ small red onion, peeled
  • Juice from 1 lemon
  • 1 tablespoon granulated sugar
  • 1 teaspoon kosher salt
  • ½ cup water

Place all of the ingredients in a blender and blend until smooth, scraping down the sides of the blender as needed. If the chutney doesn’t blend easily, add a little water to facilitate the process (this will make the chutney milder).

Transfer to a covered plastic container and refrigerate for up to 5 days.

Nutritional information per serving:

Calories: 23 ⁄ Protein: 0 g ⁄ Carbohydrate: 6 g ⁄ Fiber: 1 g ⁄ Sodium: 195 mg ⁄ Potassium: 75 mg
Saturated fat: 0 g ⁄ Polyunsaturated fat: 0 g ⁄ Monounsaturated fat: 0 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 0 mg

Find more delicious recipes that spare the salt from The Culinary Institute of America and the Harvard School of Public Health.

Suvir Saran, American Masala (Clarkson Potter, ©2007)

Terms of Use

The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.