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1 teaspoon canola or vegetable oil

½ teaspoon brown mustard seeds

7-9 curry leaves, chopped

1. Heat oil in a small 2-quart skillet on medium heat. Add chana dal, urad dal, coriander seeds, cumin seeds, and red chiles. Roast the ingredients for 4 to 5 minutes, stirring constantly, until the chana dal is golden brown.

2. Add onion, garlic, and ginger. Cook for 1 to 2 minutes, until onions are transparent. Add tomatoes and coconut. Cook for about 3 minutes, until the tomatoes are slightly soft. Remove from heat and add salt and cilantro. Cool for about 10 minutes.

3. In a blender, combine tomato mixture and water. Blend until smooth. Transfer to a serving container.

4. Prepare seasoning, if desired: Heat oil in a nonstick fry pan on medium-high heat. Add the mustard seeds, cover with lid to prevent seeds from splattering, and cook for a few seconds until the mustard seeds stop popping. Add the curry leaves and cook for a few seconds. Add the seasoning to the chutney.

5. Serve immediately or cover and refrigerate, for up to 1 week. This chutney does not freeze well.

NUTRITION INFORMATION PER SERVING:

Calories: 31; Total Fat: 2 g (Saturated Fat: 0.5 g); Carbohydrate: 3 g; Protein: 1 g; Fiber: 1 g; Sodium: 98 mg

GF, LF

Instant Sweet-and-Sour Chutney

Amchur Chutney

PREP : 5 minutes

COOK : 10 minutes

MAKES: ¾ cup, or 12 servings

SERVING SIZE : 1 tablespoon

This sweet-and-sour chutney is made with amchur (dry mango powder) and is a quick substitute for tamarind chutney.

2 tablespoons amchur

¾ teaspoon salt

2 ½ tablespoons sugar

¾ cup water

½ teaspoon roasted cumin powder (page 25)

½ teaspoon cayenne pepper

¼ teaspoon ground ginger

1 tablespoon golden raisins

1. In a small saucepan, mix amchur, salt, sugar, and water until well blended. Bring to a boil over medium heat.

2. Add cumin powder, cayenne pepper, ginger, and raisins. Reduce heat and simmer for about 5 minutes.

3. Cool chutney and store in an airtight jar. Keeps in refrigerator for up to 1 month.

NUTRITION INFORMATION PER SERVING:

Calories: 13; Total Fat: 0 g (Saturated Fat: 0 g);

Carbohydrate: 3 g; Protein: 0 g; Fiber: 0 g;

Sodium: 145 mg

GF, LF

Mango Chutney

Aam Chutney

MARINADE : 8 hours or overnight

PREP : 10 minutes

COOK : 15 minutes

MAKES : 1 ½ cups, or 72 servings

SERVING SIZE : 1 teaspoon

This chutney falls in the Indian pickle category; it is preserved and will keep for months at room temperature. Mango chutney is full of flavor; a little bit goes a long way. Enjoy it with snacks like Stick Crackers (page 59), or as a condiment with flatbreads. There are many varieties of mango chutney out there, but you’ll want to try this one.

3½ cups peeled, pitted, and sliced raw mango,

cut into 1-inch strips

1½ tablespoons salt

1½ cups sugar

1 teaspoon fennel seeds

½ teaspoon fenugreek seeds

½ teaspoon kalonji

1 teaspoon cayenne pepper

⅓ cup vinegar

1. Important: Measure mango slices after discarding peel and pits. In a glass bowl with lid, mix mango slices and salt. Let sit at room temperature for 8 hours or overnight.

2. Strain the mango slices over a large bowl, squeezing the mango slices slightly with a large spoon to remove all the juices. Reserve the juices and set aside. Spread the mango on a clean cloth, and let sit for 1 hour.

3. Blend half of the mango slices in a blender to the consistency of applesauce. Do not add any water.

4. In a medium saucepan, place sugar and the reserved mango juices. Cook on medium heat for about 5 minutes, until syrup is very thick.

5. Add the mango slices and the mango sauce. Bring to a boil. Add fennel seeds, fenugreek seeds, kalonji, and cayenne pepper. Adjust heat as necessary and simmer for 5 to 8 minutes, until mango slices are tender.

6. Add vinegar and cook for another 3 to 5 minutes, until chutney is thick. Chutney will thicken further as it cools.

7. Cool the chutney completely. Store in an airtight jar.

TIP: This chutney is more like a preserve and will keep in a cool, dry place for up to