Recipes | Sauces, Salsas & Condiments

Low FODMAP Mint Chutney

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Easy, Indian-Inspired Low FODMAP Mint Chutney

Low FODMAP Mint Chutney can enliven a simple weekday chicken, fish or grilled steak and we love having it in the fridge as an easy-to-make homemade condiment. And, BTW, you can easily substitute cilantro for the mint to make Low FODMAP Cilantro Chutney, so consider this a 2-in-1 recipe (see Tips).

Low FODMAP Mint Chutney in clear glass bowl with spoon on stone surface and fresh mint in background

As I write this, it is August and the FODMAP Everyday®Farm garden is bursting at the seams. Robin is a gardener extraordinaire and several kinds of mint are flourishing.

Mint Takes Center Stage

The thing with mint is that it can easily dominate a dish. For instance, if you make our Fresh Mint Chocolate Chunk Cookies, do not store them with your Oatmeal Cookies or they, too, will take on a minty flavor and aroma.

bunch of mint held in hand outside on deck

This chutney is ALL about the mint. And yet, it is balanced with the hot fresh chiles, some acidic lemon juice, a bit of sugar and the complexity of garam masala spice.

Garam Masala

Garam Masala is a classic Indian spice blend. I use Simply Organic, which combines cardamom, cinnamon, cloves, cumin, black pepper and coriander. It is a highly recommended, flavorful, all-in-one spice blend to have around.

Simply Organic Garam Masala bottle held in hand

No Garlic, No Problem

This chutney is fairly classic in its approach except that traditional recipes would call for fresh garlic cloves, which we avoid.

Also, oil is not typically found in a chutney such as this, but I have added Garlic-Infused Oil so that we can have some garlic flavor. Be sure to use an infused oil made with vegetable oil. Olive oil based garlic-infused oil will simply not do for this Indian-inspired chutney.

I suggest making your own Garlic-Infused Oil, or for purchased I like Tourangelle.

Smooth vs. Chunky

Usually when we are talking about “smooth vs. chunky” we are talking about peanut butter! In this case I am talking about this Low FODMAP Mint Chutney. You can see in the main image above that this recipe can be puréed to the point of being very smooth or, as seen below, it can be less processed and left a little more textured and chunkier. Your choice!

closeup chunky low FODMAP Mint Chutney in small bowl on stone surface

If I want to dip samosas, I make it a little more fluid. If I want to fold it into a potato salad I make it a little more chunky.

More Mint

We love using mint and it lends itself to so many preparations. Be sure to also check out our Moroccan Lamb Shanks with Pomegranate and Mint, Asian Tofu Salad, Cucumber Gazpacho and Fruited Lemonade Rosé Punch.

closeup chunky low FODMAP Mint Chutney in small bowl on stone surface
5 from 1 vote

Low FODMAP Mint Chutney

Our Low FODMAP Mint Chutney is easy to make with a blender - and with one change, can become a Cilantro Chutney! Both are packed with flavor and make a great intro to DIY condiments.

Low FODMAP Serving Size Info: Makes about ½ cup (120 ml); 8 Servings; serving size 1 tablespoon

Makes: 8 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

  • ¼ cup (60 ml) to 6 tablespoons tablespoons (90 ml) freshly squeezed lemon juice
  • 2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
  • 1 cup (26 g) firmly packed fresh mint leaves, (or cilantro leaves, for that variation
  • 1 cup (64 g) roughly chopped scallions, green parts only
  • 2 green Serrano chiles, stemmed and seeded
  • 2 teaspoons sugar
  • 1 teaspoon low FODMAP Garam Masala
  • 1 teaspoon kosher salt

Preparation:

  1. Place ¼ cup (60 mof the lemon juice in bottom of blender carafe, then the oil, mint, scallions, chiles, sugar, garam masala and salt. Blend until puréed to level of smooth or chunkiness as desired, scraping gown the carafe as needed. Taste and adjust texture and flavor, if desired, with the reserved lemon juice, and/or extra salt and/or sugar.
  2. Low FODMAP Mint Chutney is ready to use or may be refrigerated in an airtight container for up to 5 days.

Tips

  • As mentioned in the headnote, you can make Low FODMAP Cilantro Chutney by using the same amount of fresh cilantro in lieu of the mint.
Course: Basic, Condiment, Sauce
Cuisine: American, Indian

Nutrition

Calories: 40kcal | Carbohydrates: 2g | Protein: 1g | Fat: 4g | Sodium: 291mg | Fiber: 1g | Sugar: 1g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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