Delicious smoky walnut red pepper chutney packed with antioxidants, omega-3 fats and phytochemicals. The sweet smoky roasted red bell peppers, tart lemon juice, earthy creaminess of walnuts and aromatic spices come together to give you this delectable chutney.
This Red Pepper Walnut Chutney has been seasoned in the manner of an Indian chutney and would go well with Indian breakfast dishes such as idlis (steamed rice-lentil dumplings), dosas (rice-lentil pancakes) and my Healthy Cauliflower Upma, suitable for diabetics. Or you could enjoy it with my popular omelette parathas or potato samosa rolls.
Traditionally, coconut, peanuts and such, have been used to give a creamy richness to Indian chutneys. So, using walnuts is a nice change and plus it adds some good omega-3 fats. You can find out more about the nutrition potential of walnuts in my post on a Rich Walnut Hot Cocoa.
HEALTH BENEFITS – RED PEPPER CHUTNEY
Red bell peppers are basically green bell peppers that have not been harvested and left to ripen further and turn red. And in that process they do acquire a slightly different flavor and an increase in vitamin C and carotenoids. So these peppers are an excellent source of the aforementioned nutrients. In fact, a cup of chopped red bell pepper has a lot more vitamin C than one orange.
Not to mention the robust antioxidant potential – what with the high amount of carotenoids, vitamin C, vitamin E, phytochemicals etc. Red bell peppers are also a good source of vitamin K, vitamin B6, folate, potassium and manganese. These vegetables are therefore pretty nutrient dense as they are low in calories.
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Delicious smoky walnut red pepper chutney, packed with antioxidants, omega-3 fats and phytochemicals. The sweet smoky roasted red bell peppers, tart lemon juice, earthy creaminess of walnuts and aromatic spices come together to give you this delectable chutney.
- 3 bell peppers red, medium
- 1/4 teaspoon olive oil
- 1/2 cup walnuts shelled
- 1 clove garlic large, grated
- 2 to 3 tablespoon lemon juice adjust per taste
- 1 to 2 teaspoons red pepper flakes adjust per taste
- 1/2 teaspoon cumin ground
- 1/2 teaspoon salt
- 1 tablespoon cilantro finely chopped (optional)
- 2 teaspoons olive oil
- 5 to 6 curry leaves fresh
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
Preheat oven to 425º F. Cut the red bell peppers into halves, remove the seeds and stem.
Brush some olive oil on the bell pepper halves and place on a foil lined baking sheet.
Roast the peppers for about 20 to 25 minutes until blistered on all sides.
Peel off the blistered blackened areas and roughly chop the bell peppers.
Add the remaining ingredients (from walnuts through salt) to the chopped bell peppers and run it in a food processor until smooth.
Stir the chopped cilantro into the chutney, if using it.
Adjust the lemon juice, red pepper flakes and salt to your taste.
Heat 2 teaspoons of oil in a small seasoning pan, then add the curry leaves, mustard seeds and cumin seeds. Allow the seeds to turn light brown and add the seasoning over the chutney and stir some into it.
Serve this Walnut Red Pepper Chutney with upma, idlis, dosas etc.
Servings: 6 Serving Size: 1/4 cup
Calories 92, Total Fat 7 g (Saturated Fat 1 g, Polyunsaturated Fat 4 g, Monounsaturated Fat 2 g), Cholesterol 0 mg, Sodium 198 mg, Potassium 187 mg, Phosphorus 51 mg, Total Carbohydrate 6 g, Dietary Fiber 2 g, Sugars 3 g, Protein 2 g * The suggested amount of salt is just a guideline and may need to be adjusted.