Indian Kale Chutney

 Indian chutneys are a great way to add some global flair to your regular meals.  Western chutneys are fruit based and sweet, while Indian chutneys are usually made with herbs and tend to be spicier.  Tomato, mango, and tamarind chutneys are examples of non-herby varieties.  Chutneys span the texture gamut, ranging from thin sauces, such as Hari chutney (made of cilantro and mint), to thicker pastes, such as this kale chutney. 

When asked how to define chutney, my Punjabi coworker said that all chutneys should have some mint in them.  Chutneys vary a lot from region to region, so I don't think that mint is necessary in every chutney, but it is essential in this kale version.

Nutrition Highlight: Kale

Kale is part of the brassica family, which also includes broccoli, collards, cabbage, and Brussels sprouts.  I was at The Garden Shed in Cambria recently, and saw Pigeon Red kale (photo above).  I hadn't known that kale could come dressed in non-green garb!  

Kale is loaded with Vitamins A & C and is a good source of folate.  Folate is one of the nutrients emphasized in my Maternal and Child Nutrition class because of its vital role in helping prevent neural tube defects.  

Folate also helps convert the amino acid homocysteine to methionine, the start codon for cell replication.  This is critical for the organ and tissue growth taking place during pregnancy. 

Having enough folate to keep homocysteine levels in check is important for adults because research shows a positive correlation between high homocysteine levels and increased inflammation and plaque buildup in the arteries.

All dark leafy greens are great sources of folate, especially spinach.  A good mnemonic to remember this fact is that folate sounds like foliage.

How to use kale chutney?

Sandwiches ~ Spread one slice of bread with the kale chutney and the other slice with goat cheese, then fill with desired ingredients.  My sandwich has turkey, tomatoes, red onion, and kale.

Sauce ~ Mix with European yogurt (the thinner kind) to create a sauce for veggies or use as a salad dressing.

Dip ~ Mix with equal parts hummus.

Eggs ~ dollop on poached eggs or mash into hard boiled eggs.

Veggies ~ Dab on roasted cauliflower or sweet potatoes.

Pizzazz ~ Mix into whole grains for extra flavor.

Indian Kale Chutney

Printable Recipe

I used a whole serrano pepper, which made the chutney way too spicy, so I recommend just using half or none.

My Punjabi coworker said that she adds red onions to her chutneys because of their water content, so that's an option if you want to experiment and not use the water.

1/2 tsp cumin seeds (or pre-ground)

1/2 tsp coriander seeds (or pre-ground)

4 oz kale (4 handfuls)

1 c mint (1-2 handfuls depending on how packed it is. One .75 oz herb package is 1 c loosely packed.)

3 cloves roasted garlic (or 1 clove grated)

2 T lemon juice

1/4 c water

1 tsp tamarind (tangy and adds brightness)

1/2 small serrano pepper or 1/4 tsp red pepper flakes (optional)

1/2 tsp salt

2 T olive oil

2 tsp yellow mustard seeds (for looks)

2 T shredded unsweetened coconut (optional)

Heat a small skillet on high for a couple minutes until hot.  Remove from heat and toast the seeds, then grind in a coffee grinder.  

Place kale in a hot skillet with a sprinkle of water, cover with lid, and cook for about 4 minutes until lightly wilted.

Add the ground spices, greens, lemon juice, water, tamarind, serrano pepper, and salt and pulse until a paste forms.  Add coconut and olive oil and pulse.  

NOTE: I used a little olive oil to give the chutney a better texture, though olive oil isn't a traditional ingredient.  Plus, having a little healthy fat helps with the absorption of the kale's beta-carotene.

Finally, add mustard seeds and pulse until incorporated.  If refrigerated in a tightly sealed container with minimal oxygen exposure, it'll keep about 10 days.