Avarakai Chutney
Lunch • India
How to Make Avarakai Chutney (Traditional & Healthy Version)
Avarakai Chutney is a cherished South Indian condiment, especially popular in Tamil Nadu kitchens. Made with avarakai (broad beans), coconut, and a blend of classic Indian spices, this chutney carries the authentic flavors of traditional Tamil cuisine. Its unique combination of earthy, nutty, and tangy notes makes it a perfect side for rice, idli, dosa, and even chapati. Avarakai Chutney is often prepared during the harvest season when avarakai is in abundance, appearing at family lunches and special occasions. The dish is a wonderful way to incorporate protein- and fiber-rich vegetables into your diet in an appealing, flavorful form. The coconut and urad dal add creaminess and depth, while a tempering of mustard seeds, curry leaves, and dried red chillies delivers that classic South Indian punch. This healthy chutney is a great choice for anyone seeking nutrient-dense, low-calorie Indian recipes without sacrificing authentic taste or tradition.
Ingredients(for 3-4 tablespoons per serving)
- 1 cup Avarakai (broad beans) (chopped)
- 1/3 cup Fresh grated coconut (nariyal)
- 1.5 tbsp Urad dal (split black gram)
- 2 Dry red chillies (lal mirch)
- 1 small marble-sized ball Tamarind (imli)
- 1/2 tsp Mustard seeds (rai, for tempering)
- 8-10 Curry leaves (kadi patta)
- 1 pinch Asafoetida (hing)
- 2 tsp Oil (preferably cold-pressed or sesame oil)
- to taste Salt
Instructions
- 1
Wash and chop avarakai into small pieces. Set aside. Heat 1 tsp oil in a kadhai. Add urad dal and dry red chillies. Saute on medium flame till dal turns golden.
5 minutes
Stir continuously to avoid burning the dal.
- 2
Add the chopped avarakai to the kadhai. Saute for 2-3 minutes till it softens slightly. Add a pinch of salt and sprinkle a little water if needed. Cook covered until avarakai is tender.
8 minutes
Covering helps retain moisture and cooks beans evenly.
- 3
Add grated coconut, tamarind, and saute for another minute. Switch off the flame and let the mixture cool.
2 minutes
Don’t overcook coconut to retain its fresh flavor.
- 4
Transfer the mixture to a mixer jar. Add salt and little water. Grind to a coarse or smooth chutney as per your preference.
3 minutes
Pulse in short bursts for a chunky texture.
Why This Dish is Healthy
This Avarakai Chutney is packed with fiber and plant protein, supporting digestive health and satiety, making it an excellent choice for weight management. The use of minimal oil and the absence of sugar or refined carbs make it suitable for diabetic and heart-healthy diets. Plus, it’s naturally gluten-free and can be made vegan, fitting seamlessly into most healthy eating plans.
Avarakai (broad beans) are a nutritious legume, rich in dietary fiber, plant-based protein, and vitamins such as A, C, and folate. The addition of coconut provides healthy fats, while urad dal boosts protein and minerals like iron and magnesium. This chutney is low in calories and free of processed ingredients, making it a wholesome side for any meal. Curry leaves and mustard seeds contribute antioxidants and aid digestion, making this an ideal option for balanced nutrition.
Pro Tips
- 💡Tip 1: Always use fresh avarakai for the best flavor and texture.
- 💡Tip 2: Adjust red chillies to suit your spice tolerance.
- 💡Tip 3: Add a few mint or coriander leaves while grinding for a refreshing twist.
Storage & Serving
Store leftover chutney in an airtight container in the refrigerator for up to 2 days. Always use a clean spoon to prevent spoilage. Best consumed fresh for optimal taste and nutrition.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 60.0 kcal |
