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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
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 8 Servings
Calories: 40 kcal
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:
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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.
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Low FODMAP Mint Chutney is ready to use or may be refrigerated in an airtight container for up to 5 days.
Notes:
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.
Nutrition Facts
Low FODMAP Mint Chutney
Amount Per Serving
Calories 40
Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 291mg12%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.
