Health Benefits of Karale Chutney

1. Rich in Healthy Fats – Contains omega-3 and omega-6 fatty acids
2. Good Source of Protein – Plant-based protein for vegetarians
3. Boosts Immunity – Contains antioxidants and minerals like zinc
4. Supports Heart Health – Healthy fats help reduce bad cholesterol
5. Improves Digestion – Traditionally paired with high-fiber meals
6. Anti-inflammatory – Contains natural compounds that reduce inflammation
7. Good for Skin & Hair – Rich in vitamin E and essential fatty acids
8. Natural Body Warmer – Often eaten in winter to boost warmth and energy
9. Regulates Blood Pressure – Magnesium and potassium support heart function
10. Boosts Energy – Calorie-dense, ideal in small amounts with meals

Ingredients of Karale Chutney (Basic)

• Karale (niger seeds) – ½ to 1 cup
• Garlic cloves
• Red chilies (dry)
• Salt

List of Tips for Using Karale Chutney

1. Serve with jowar, bajra, or rice bhakri
2. Mix with steamed rice and ghee/oil
3. Use as a dry chutney sprinkle over poha or upma
4. Pair with idli or dosa for a rustic twist
5. Add to sabzis or curries for earthy flavor
6. Mix into curd for a tangy chutney dip
7. Add to chapati rolls with ghee or butter
8. Use with stuffed parathas as a side
9. Carry the dry form for travel meals
10. Mix with warm rice + a pinch of jaggery for a quick meal

Karale Chutney – Nutrition per 1 Tbsp (~15g) (approximate)

⚠ Values may vary based on preparation style (with or without oil, garlic, chili, etc.)