Fermented Green Chutney
Fermented Green Chutney
About this Recipe
Growing up in Mumbai, I had a lot of Gujarati friends from the western Indian state, and I was always fascinated by all the different condiments and chutneys that would be on their tables at mealtimes. Something I was mindful of during my own journey of self-healing was that our kidney and liver do a lot of work for our body to function well. And leafy greens are very good for these organs. An Indian green chutney is a great way to incorporate diverse greens into your diet; fermenting helps it last longer and adds good-for-your-gut probiotics, as well as a more complex flavor.
The Benefits
This lacto-fermented chutney is probiotic rich, which can help improve digestion. Fresh leafy greens are good for detoxification of the liver and kidneys. Moringa in particular has a range of benefits including protecting the liver; reducing inflammation; helping regulate hormones, neurotransmitters, and blood sugar levels; and may help ameliorate symptoms associated with Alzheimer’s disease.
Equipment: Food processor or blender; sterilized or well-cleaned large glass jar with lid
Note: You can use whey from Homemade Dahi & Yogurt, buttermilk from Cultured Butter & Ghee, or another homemade or store-bought fermentation starter of choice (kombucha, kefir, kvass, etc) in this recipe. This enhances the fermentation process, but is not crucial. Even without an external active culture, the green chutney has enough of its own good bacteria to begin lacto-fermenting.
Ingredients
About 9 oz (250 g)
- 2 cups (30 g) cilantro with the stems, roots removed
- 2 cups (25 g) mint
- 1 cup (20 g) fenugreek (methi) leaves
- 1 Tbsp moringa powder (optional)
- 5 garlic cloves
- 4 green chiles, stems removed
- 4 Tbsp (60 ml) old-pressed avocado oil
- 2 tsp salt
- ½ tsp black pepper
- 4 dried apricots, soaked and chopped
- ¼ to 1 cup water
- 4 Tbsp (60 ml) whey, buttermilk, or kombucha (optional)
Directions
-
Step 1
Add all the ingredients to a blender jar or food processor and pulse or blend. Add ¼ cup water for a smoother blend, pouring in more as needed (up to 1 cup total). The mixture should be smooth but still thick. -
Step 2
Pour the chutney into your clean jar. Stir in the whey, buttermilk, or kombucha (if using). Mix well. -
Step 3
Close the lid and store the jar in a cool dark place to ferment for 24 hours. -
Step 4
After 24 hours, store the chutney in the refrigerator to slow down fermentation. It will last at least a week, if not longer.
Substitutions: Feel free to use any combination of leafy greens for different flavors and benefits. Instead of apricots, you can use 2 tsp black currants or raisins.
Try It With: Beet Rotis
Zero-Waste: Add the coriander (cilantro) roots to your stockpot for a flavorful broth.
About the author
Moina Oberoi
Moina Oberoi is a chef and entrepreneur working with organic, sustainable, and Ayurvedic foods. She is the founder and MD of India’s first kefir manufacturing company, MO’s Superfoods.
View profile
More by Moina Oberoi
Ayurveda Rasas
Learn to cook with the six rasas of Ayurveda through five simple recipes.
Beet Millet Pulao
Sweet doesn’t always mean dessert! In Ayurveda, the madhura rasa (sweet taste) is associated with energy-giving foods, like this millet pulao recipe from Moina Oberoi.
Candy Cane Beet & Carrot Kanji
Kanji is a refreshing, hydrating, probiotic Indian drink, packed with the goodness of carrot and beet. The most important ingredient is the winter sunlight!
