Ginger-Tamarind Chutney (Inji Puli) - PCOS-Friendly Recipe

Servings: 1

Lunch

This Ginger-Tamarind Chutney (Inji Puli) is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Maya Kaimal This tart and spicy condiment is always served with a Sadhya feast. It is especially nice mixed with plain rice and yogurt as a palate cleanser. This recipe is part of our menu for Sadhya, a South Indian feast.

Ingredients

3 tablespoons coconut oil, divided
1/2 cup minced peeled ginger (about 2 1/2 ounces)
2 tablespoons minced fresh green chile, such as serrano, Thai, or jalapeño, including seeds
2 teaspoons tamarind concentrate (preferably Tamicon brand)
1/2 cup hot water
1/4 teaspoon brown mustard seeds
1/8 teaspoon red pepper flakes
10 to 12 fresh curry leaves (optional)
1/8 teaspoon cayenne pepper
1 pinch ground asafetida
1/2 teaspoon salt
4 teaspoons grated jaggery (unrefined brown sugar) or turbinado sugar (such as Sugar in the Raw)

Instructions

Heat 2 tablespoons coconut oil in a 10-inch heavy skillet over medium-low heat (coconut oil has a very low smoking point, so be careful not to let it get too hot). Add ginger and chile and cook, stirring, until ginger begins to brown, about 5 minutes. Remove from heat.
Dissolve tamarind concentrate in 1/2 cup hot water.
Heat remaining tablespoon coconut oil in a small heavy skillet over medium heat, then cook mustard seeds until they begin to pop and/or turn gray. Add red pepper flakes and curry leaves (if using), covering skillet immediately, and stir until curry leaves are crisp.
Add spice mixture to ginger mixture along with cayenne, asafetida, and salt and cook over medium heat, stirring, 1 minute. Add tamarind liquid and jaggery and simmer, stirring, until mixture becomes somewhat thick and syrupy, about 2 minutes. Serve warm or at room temperature.

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Frequently Asked Questions

Is Ginger-Tamarind Chutney (Inji Puli) good for PCOS?

Yes, this Ginger-Tamarind Chutney (Inji Puli) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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