Why this recipe works
A fresh chutney is the mirror image of a pickle: where a pickle is preserved for months with salt and oil, this is made and eaten raw and now, which is exactly why it is good for you. Nothing is cooked, so the heat-sensitive vitamin C and folate in the coriander and mint survive, along with their antioxidants. The lemon does two jobs: its acid slows the enzyme that would otherwise turn the chutney brown, keeping it vividly green, and it adds still more vitamin C. Best of all, it is a big hit of flavour for almost no calories, a far smarter habit than reaching for a creamy or sugary dip. The only thing to watch is the salt.
Ingredients
Method
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1
Wash the coriander and mint thoroughly and shake off the excess water. Pick the mint leaves off their stalks; soft coriander stalks are fine to use.
Why: raw leaves need a proper wash. Mint stalks can taste bitter, but coriander stalks carry lots of flavour, so keep those.
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2
Put everything in a blender with just 2 to 3 tablespoons of cold water. Blend to a smooth paste, scraping down and adding water only a splash at a time.
Why so little water: keep it thick and concentrated. Cold water and quick blending also stop the blades heating the herbs, which would dull the colour and the fresh flavour.
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3
Taste and balance: more lemon for sharpness, more chilli for heat, a little salt. It should taste bright and lively.
Why the lemon matters: beyond taste, the acid keeps the chutney green and adds vitamin C. Add it now rather than cooking it in.
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4
Use fresh, and keep the rest in an airtight jar in the fridge for 2 to 3 days. For longer, freeze it in an ice-cube tray and pop out a cube as needed.
Fresh means fleeting: with no preservation, a fresh chutney is best within days. Freezing in cubes keeps the colour and nutrients far better than leaving it to sit.
Three ways
1 · Classic green
Coriander, mint, chilli and lemon. The all-purpose everyday chutney.
2 · Creamy, lighter
Blend in a spoon of curd for a cooling dip, still far lighter than a mayo one.
3 · With nuts
A few roasted peanuts or dalia add body and a little protein.