Lets Learn how to make Keto Sambar and Chutney

Keto Sambar and Chutney is a twist to the normal south Indian sambar and coconut chutney . In this recipe we removed the lentils and tamarind both. If you are worried about the taste, don’t. Keto sambar is as good in flavor as is the traditional sambar, or might be even better.

Come on Lets start with our recipe now ….

INGREDIENTS –

• 1 tsp turmeric
• 25 gm bottle gourd
• 1 medium size onion
• 25 gm zucchini
• 1 pepper
• 10 curry leaves
• 2  tbsp. desiccated coconut (optional- depending on the availability)
• 1 tsp coriander powder
• 1 and a half  cup of water
• One  green chili or red chilly powder according to taste
• 1  tbsp oil
• 1  tsp. mustard seeds
• ¼ tsp. asafoetida (if available)
• Salt as per taste
• Coriander or cilantro leaves for garnishing

METHOD FOR MAKING KETO SAMBAR

• Slice and dice the vegetables and set aside together in a bowl.
• Mix together the coconut and coriander powder, along with the turmeric and red chilly powder.
• Place a Pan over a medium-low heat setting and add oil to it.
• Now, add mustard seeds to the hot oil. And add some dried red chilies and curry leaves.
• Once the mustard seeds stop sputtering, add the sliced and diced veggies and green chilies. Saute for about 1 minute on medium flame. Cook till mushy and well cooked.
• Next, add asafoetida, coconut-coriander powder, and water to the mixture. Turn on the heat and bring to a boil.
• Add salt and mix thoroughly.
• Garnish with cilantro or coriander leaves before serving.

Nutritional Content

1. Carbohydrates – 1.5 grams
2. Fat – 3.5 grams
3. Fiber – 0 grams
4. Protein – 0 grams

KETO COCONUT CHUTNEY

INGREDIENTS:

• ½ cup shredded coconut (fresh or frozen)
• ½ inch ginger
• 1 green chillies
• salt to taste
• little water for grinding

For Tempering:

• 1 teaspoon oil
• ½ teaspoon mustard seeds
• ¼ teaspoon cumin(jeera) seeds
• a pinch asafetida(hing)
• few curry leaves
• 1 dried red chilli

METHOD:

• Blend all the ingredients for chutney in a blender to make a smooth paste.
• Transfer in the serving bowl.

For Tempering:

• Heat coconut oil in a small pan,Add mustard seeds ,cumin (jeera) seeds.Let them splutter.
• Then add dry red chilies, curry leaves and hing. Saute for few seconds and pour the tempering over the chutney.
• Mix the tempering with the chutney.

You can also try our Keto Dosa Recipe

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