Refreshing, invigorating and balancing – a summery Ayurveda chutney for all Doshas. This fruity chutney combines sweet mango with fresh coriander and spicy ginger into an Agni-promoting companion that harmoniously unites all flavors.
Ingredients (for approx. 4 servings)
Base:
1 ripe mango
1 handful fresh coriander leaves
1 tsp freshly grated lime zest (organic)
1 tbsp lime juice
1 piece fresh ginger (approx. 2 cm)
1 tbsp maple syrup or rice syrup (optional, depending on mango sweetness)
Spices:
½ tsp roasted cumin
1 pinch black pepper
1 pinch mineral salt
optional 1–2 mint leaves for extra freshness
Preparation (approx. 10 minutes)
Prepare mango: Peel mango, cut fruit flesh from pit and cut into rough pieces.
Blend: Process all ingredients – mango, coriander, ginger, lime zest, lime juice, spices – in a blender or with an immersion blender to a creamy, slightly chunky consistency. Add a little water if needed.
Season: Fine-tune to taste with a little maple syrup or salt. For extra freshness, blend in one mint leaf.
Serve: Enjoy freshly prepared – as a side dish for dal, vegetable dishes, kitchari or as an Ayurvedic dip with flatbread.
Ayurveda Tips:
Best time of day: Midday or evening – serve fresh, not chilled.
Constitution: Vata: Mango is nourishing, lime and ginger stimulate Agni – ideal in combination. Pitta: cooling through mango & coriander, reduce ginger if heat is strong. Kapha: invigorating through ginger & lime zest – perfect for metabolism.
Note: This chutney promotes digestive power, cools Pitta, strengthens Ojas and enlivens through freshness & spice.
Nutritional Values per Serving
| Nutritional Values | Amount | % NRV* |
|---|---|---|
| Calories | 65 kcal | 3.3% |
| Protein | 0.8g | 1.6% |
| Carbohydrates | 14.3g | 4.8% |
| Fat | 0.4g | 0.6% |
*Based on a 2000-calorie diet
