8. Chutneys, Raitas & Accompaniments
Accompaniments add the six tastes (shad-rasa) to every thali. Fresh chutneys keep 1–2 days refrigerated and are served at room temperature; raitas appear at lunch only.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 8.01 | Coconut–Coriander Chutney | All year | Smooth | 67 | 1.0 |
| 8.02 | Amla–Ginger Chutney | Winter (Nov–Feb) | Smooth | 15 | 0.2 |
| 8.03 | Curry-Leaf Chutney (No Garlic) | All year | Smooth | 51 | 1.1 |
| 8.04 | Raw-Mango–Mint Chutney | Spring–summer (Mar–Jun) | Smooth | 18 | 0.3 |
| 8.05 | Tomato–Ginger Chutney (Mild) | Winter (Nov–Feb) · Monsoon (Jul–Sep) | Smooth | 24 | 0.5 |
| 8.06 | Inji Puli (Kerala Ginger–Tamarind Relish) | All year | Thick | 44 | 0.3 |
| 8.07 | Beetroot Pachadi (Warm) | Winter (Nov–Feb) | Soft | 70 | 1.7 |
| 8.08 | Cucumber Kichadi | Spring–summer (Mar–Jun) | Soft | 64 | 1.7 |
| 8.09 | Lauki Raita | Spring–summer (Mar–Jun) | Soft | 47 | 2.5 |
| 8.10 | Bathua Raita | Winter (Nov–Feb) | Smooth | 51 | 3.6 |
| 8.11 | Pomegranate–Mint Raita | Autumn (Sep–Nov) · Winter (Nov–Feb) | Smooth with arils | 64 | 2.8 |
| 8.12 | Til (Sesame) Chutney Powder | Winter (Nov–Feb) | Powder | 34 | 1.1 |
| 8.13 | Flaxseed (Alsi) Podi | Winter (Nov–Feb) · Autumn (Sep–Nov) | Powder | 33 | 1.3 |
| 8.14 | Guava Chutney (Winter) | Winter (Nov–Feb) · Autumn (Sep–Nov) | Smooth | 32 | 0.9 |
8.01 Coconut–Coriander Chutney
ACCOMPANIMENT · Serves 8 · Portion: 2 tbsp · 10 min · Best: All year
Texture: Smooth Dosha: Pitta-cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Coconut, fresh grated | 1½ cups | 120 g | 600 g |
| Coriander leaves | ½ cup | 20 g | 100 g |
| Chana dal | 1 tbsp, roasted | 15 g | 75 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Green chilli (optional, deseeded) | ½ | 2 g | 10 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Coconut oil | 1 tsp | 5 g | 25 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Curry leaves | 6 | 1 g | 5 g |
Method
1. Grind coconut, coriander, chana dal, ginger, chilli, salt and water smooth.
2. Temper oil, mustard and curry leaves; pour over.
| Per serving | Energy 67 kcal | Protein 1.0 g | Fat 5.7 g | Carbs 3.5 g | Fibre 1.8 g | Salt 0.4 g |
Care notes for 55+ guests Fresh daily — coconut chutney spoils quickly in heat. | Ayurvedic note Cooling partner for idli, dosa and upma. |
Variations & further ideas: White coconut chutney · Coconut–mint chutney · Coconut–ginger chutney · Coconut–roasted-chana chutney
8.02 Amla–Ginger Chutney
ACCOMPANIMENT · Serves 10 · Portion: 1 tbsp · 15 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Tridoshic rasayana
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Amla (Indian gooseberry) | 5 large, seeded | 150 g | 750 g |
| Ginger, fresh | 1½ tbsp | 20 g | 100 g |
| Coriander leaves | ½ cup | 20 g | 100 g |
| Jaggery (gur) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ½ tsp roasted | 2 g | 10 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | 2 tbsp | 30 ml | 150 ml |
Method
1. Steam amla 5 minutes; deseed.
2. Grind with ginger, coriander, jaggery, cumin, salt and water.
3. Store refrigerated up to 3 days.
| Per serving | Energy 15 kcal | Protein 0.2 g | Fat 0.1 g | Carbs 3.5 g | Fibre 0.8 g | Salt 0.3 g |
Care notes for 55+ guests A daily vitamin-C boost with lunch. | Ayurvedic note Amalaki is the foremost rasayana. |
Variations & further ideas: Amla–mint chutney · Amla–coconut chutney · Amla thokku (mild) · Amla candy
8.03 Curry-Leaf Chutney (No Garlic)
ACCOMPANIMENT · Serves 8 · Portion: 1 tbsp · 15 min · Best: All year
Texture: Smooth Dosha: Kapha–Pitta
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Curry leaves | 2 cups packed | 40 g | 200 g |
| Coconut, fresh grated | ¾ cup | 60 g | 300 g |
| Urad dal, split | 2 tsp | 10 g | 50 g |
| Chana dal | 2 tsp | 10 g | 50 g |
| Tamarind pulp | small | 5 g | 25 g |
| Jaggery (gur) | 1 tsp | 5 g | 25 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Coconut oil | 1 tsp | 5 g | 25 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | ⅓ cup | 80 ml | 400 ml |
Method
1. Roast dals in oil; add curry leaves until crisp-wilted.
2. Grind with coconut, tamarind, jaggery, ginger, salt and water.
| Per serving | Energy 51 kcal | Protein 1.1 g | Fat 3.2 g | Carbs 4.4 g | Fibre 1.4 g | Salt 0.4 g |
Care notes for 55+ guests Curry leaves are rich in iron and calcium. | Ayurvedic note Supports digestion and hair health, traditionally. |
Variations & further ideas: Curry-leaf podi · Curry-leaf rice · Curry-leaf buttermilk · Curry-leaf dal tadka
8.04 Raw-Mango–Mint Chutney
ACCOMPANIMENT · Serves 8 · Portion: 1 tbsp · 10 min · Best: Spring–summer (Mar–Jun)
Texture: Smooth Dosha: Appetising
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Raw mango | 1 small, peeled | 100 g | 500 g |
| Mint leaves | 1 cup | 30 g | 150 g |
| Coriander leaves | ½ cup | 20 g | 100 g |
| Jaggery (gur) | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | ½ tsp roasted | 2 g | 10 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Water | 2 tbsp | 30 ml | 150 ml |
Method
1. Grind everything smooth.
2. Rest 10 minutes for flavours to meld.
| Per serving | Energy 18 kcal | Protein 0.3 g | Fat 0.1 g | Carbs 4.2 g | Fibre 0.6 g | Salt 0.4 g |
Care notes for 55+ guests Small portions — acidic. | Ayurvedic note Revives summer appetite; mint cools. |
Variations & further ideas: Kairi pudina chutney · Aam ki launji · Mango thokku (mild) · Kairi dal
8.05 Tomato–Ginger Chutney (Mild)
ACCOMPANIMENT · Serves 8 · Portion: 1 tbsp · 20 min · Best: Winter (Nov–Feb) · Monsoon (Jul–Sep)
Texture: Smooth Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Tomato | 3 ripe | 300 g | 1,500 g |
| Ginger, fresh | 1 tbsp | 15 g | 75 g |
| Sesame (til) oil | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Urad dal, split | ½ tsp | 3 g | 15 g |
| Curry leaves | 6 | 1 g | 5 g |
| Kashmiri chilli powder (mild) | pinch | 0.5 g | 2.5 g |
| Jaggery (gur) | 1 tsp | 5 g | 25 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
Method
1. Sauté ginger and tomato in oil until pulpy (10 minutes).
2. Add chilli, jaggery, salt; cool; grind.
3. Temper mustard, urad, curry leaves.
| Per serving | Energy 24 kcal | Protein 0.5 g | Fat 1.4 g | Carbs 2.7 g | Fibre 0.6 g | Salt 0.4 g |
Care notes for 55+ guests Cooked tomato is gentler than raw. | Ayurvedic note Sesame oil and ginger warm the sourness. |
Variations & further ideas: Tomato thokku · Tomato–coconut chutney · Tomato rasam · Tomato saar
8.06 Inji Puli (Kerala Ginger–Tamarind Relish)
ACCOMPANIMENT · Serves 12 · Portion: 1 tsp · 30 min · Best: All year
Texture: Thick Dosha: Digestive
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Ginger, fresh | finely chopped | 80 g | 400 g |
| Coconut oil | 1 tbsp | 15 g | 75 g |
| Tamarind pulp | lemon-size, soaked | 40 g | 200 g |
| Water | ¾ cup + 1 tbsp | 200 ml | 1,000 ml |
| Jaggery (gur) | ⅓ cup | 60 g | 300 g |
| Kashmiri chilli powder (mild) | ¼ tsp | 1 g | 5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Fenugreek seeds | ¼ tsp roasted | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Curry leaves | 8 | 1 g | 5 g |
Method
1. Fry ginger in oil until golden.
2. Add tamarind extract, jaggery, chilli, turmeric and salt; simmer to a thick glaze (15 minutes).
3. Add fenugreek powder; temper mustard and curry leaves.
| Per serving | Energy 44 kcal | Protein 0.3 g | Fat 1.3 g | Carbs 8.2 g | Fibre 0.4 g | Salt 0.3 g |
Care notes for 55+ guests A teaspoon before lunch stimulates appetite; keeps 2 weeks refrigerated. | Ayurvedic note Ginger — 'the universal medicine' — as a sadhya relish. |
Variations & further ideas: Puli inji with jaggery · Ginger–lemon pickle (fresh) · Ginger chutney · Ginger–honey (no heat)
8.07 Beetroot Pachadi (Warm)
ACCOMPANIMENT · Serves 4 · Portion: 2 tbsp · 20 min · Best: Winter (Nov–Feb)
Texture: Soft Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Beetroot | 1, grated | 150 g | 750 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Coconut, fresh grated | 3 tbsp | 30 g | 150 g |
| Mustard seeds | ½ tsp (ground) + ¼ tsp (tempering) | 1 g | 5 g |
| Curd (dahi), plain | ⅓ cup + 1 tbsp | 100 g | 500 g |
| Coconut oil | 1 tsp | 5 g | 25 g |
| Curry leaves | 6 | 1 g | 5 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
Method
1. Cook beet with water and salt until soft.
2. Grind coconut with a little mustard; add; cook 2 minutes.
3. Cool to warm; stir in curd.
4. Temper mustard and curry leaves.
| Per serving | Energy 70 kcal | Protein 1.7 g | Fat 4.7 g | Carbs 6.0 g | Fibre 1.8 g | Salt 0.5 g |
Care notes for 55+ guests The source menu's 'warm beet pachadi'. Lunch only. | Ayurvedic note Sweet beet with curd and mustard — sadhya style. |
Variations & further ideas: Ripe-mango pachadi · Cucumber kichadi · Pumpkin pachadi · Beet raita
8.08 Cucumber Kichadi
ACCOMPANIMENT · Serves 4 · Portion: 2 tbsp · 15 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Cucumber | 1, finely chopped | 200 g | 1,000 g |
| Water | ¼ cup | 60 ml | 300 ml |
| Coconut, fresh grated | 3 tbsp | 30 g | 150 g |
| Mustard seeds | pinch ground | 1 g | 5 g |
| Curd (dahi), plain | ½ cup | 120 g | 600 g |
| Coconut oil | 1 tsp | 5 g | 25 g |
| Curry leaves | 6 | 1 g | 5 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
Method
1. Cook cucumber 4 minutes in water with salt (elders: cooked, not raw).
2. Add coconut–mustard paste.
3. Cool; stir in curd; temper.
| Per serving | Energy 64 kcal | Protein 1.7 g | Fat 4.8 g | Carbs 4.4 g | Fibre 1.0 g | Salt 0.5 g |
Care notes for 55+ guests Lightly cooked cucumber suits Vata elders. | Ayurvedic note Cooling summer relish. |
Variations & further ideas: Vellarikka pachadi · Kheera raita · Lauki kichadi · Bhindi kichadi
8.09 Lauki Raita
ACCOMPANIMENT · Serves 4 · Portion: 100 g · 15 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bottle gourd (lauki) | grated | 200 g | 1,000 g |
| Water | ⅓ cup | 80 ml | 400 ml |
| Curd (dahi), plain | 1 cup + 1 tbsp | 250 g | 1,250 g |
| Cumin (jeera) | ½ tsp roasted | 2 g | 10 g |
| Mint leaves | 6 leaves | 5 g | 25 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
Method
1. Cook lauki in water 4 minutes; cool and squeeze lightly.
2. Whisk curd; mix lauki, roasted cumin, mint and salt.
3. Serve at room temperature.
| Per serving | Energy 47 kcal | Protein 2.5 g | Fat 2.3 g | Carbs 4.8 g | Fibre 0.5 g | Salt 0.5 g |
Care notes for 55+ guests Cooked vegetable raita is easier on older digestion than raw. | Ayurvedic note Lauki tempers curd's heaviness. |
Variations & further ideas: Pumpkin raita · Bathua raita · Boondi-free makhana raita · Beet raita
8.10 Bathua Raita
ACCOMPANIMENT · Serves 4 · Portion: 100 g · 15 min · Best: Winter (Nov–Feb)
Texture: Smooth Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Bathua (chenopodium) leaves | 1½ cups | 150 g | 750 g |
| Water | for blanching | 200 ml | 1,000 ml |
| Curd (dahi), plain | 1 cup + 1 tbsp | 250 g | 1,250 g |
| Cumin (jeera) | ½ tsp roasted | 2 g | 10 g |
| Black pepper | pinch | 0.3 g | 1.5 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
Method
1. Blanch bathua 3 minutes; squeeze; chop fine or purée.
2. Mix into whisked curd with cumin, pepper, salt.
3. Bring to room temperature.
| Per serving | Energy 51 kcal | Protein 3.6 g | Fat 2.4 g | Carbs 4.2 g | Fibre 0.4 g | Salt 0.5 g |
Care notes for 55+ guests Mildly laxative — helpful in winter. | Ayurvedic note Vastuka is light and digestive. |
Variations & further ideas: Palak raita · Methi raita · Bathua paratha · Bathua saag
8.11 Pomegranate–Mint Raita
ACCOMPANIMENT · Serves 4 · Portion: 100 g · 10 min · Best: Autumn (Sep–Nov) · Winter (Nov–Feb)
Texture: Smooth with arils Dosha: Pitta-cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Curd (dahi), plain | 1¼ cups | 280 g | 1,400 g |
| Pomegranate arils | ½ cup arils | 80 g | 400 g |
| Mint leaves | 6 leaves | 5 g | 25 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Mishri / sugar | ½ tsp | 3 g | 15 g |
| Rock salt (sendha namak) | ¼ tsp | 1.5 g | 7.5 g |
Method
1. Whisk curd with salt, mishri and cumin.
2. Fold in pomegranate and torn mint.
| Per serving | Energy 64 kcal | Protein 2.8 g | Fat 2.7 g | Carbs 7.9 g | Fibre 0.9 g | Salt 0.4 g |
Care notes for 55+ guests Arils can be juiced in for those who cannot chew seeds. | Ayurvedic note Dadima balances all doshas. |
Variations & further ideas: Fruit raita (stewed apple) · Lauki–mint raita · Pomegranate chutney · Dadima peya
8.12 Til (Sesame) Chutney Powder
ACCOMPANIMENT · Serves 20 · Portion: 1 tsp · 15 min · Best: Winter (Nov–Feb)
Texture: Powder Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sesame seeds (til) | ¾ cup + 1 tbsp | 100 g | 500 g |
| Urad dal, split | 1½ tbsp | 20 g | 100 g |
| Curry leaves | 15 | 2 g | 10 g |
| Kashmiri chilli powder (mild) | ¼ tsp | 1 g | 5 g |
| Jaggery (gur) | 2 tsp | 10 g | 50 g |
| Rock salt (sendha namak) | 1 tsp | 5 g | 25 g |
Method
1. Dry-roast sesame, urad and curry leaves separately.
2. Cool; grind with chilli, jaggery and salt to a coarse powder.
3. Mix 1 tsp with ghee over rice.
| Per serving | Energy 34 kcal | Protein 1.1 g | Fat 2.5 g | Carbs 2.2 g | Fibre 0.7 g | Salt 0.3 g |
Care notes for 55+ guests A calcium-adding sprinkle; store 3 weeks airtight. | Ayurvedic note Til is the best oilseed for Vata. |
Variations & further ideas: Flaxseed podi · Curry-leaf podi · Peanut podi (smooth) · Moringa podi
8.13 Flaxseed (Alsi) Podi
ACCOMPANIMENT · Serves 20 · Portion: 1 tsp · 15 min · Best: Winter (Nov–Feb) · Autumn (Sep–Nov)
Texture: Powder Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Flax seeds (alsi) | ⅔ cup | 100 g | 500 g |
| Urad dal, split | 1 tbsp | 15 g | 75 g |
| Chana dal | 1 tbsp | 15 g | 75 g |
| Cumin (jeera) | 1 tsp | 3 g | 15 g |
| Curry leaves | 10 | 1 g | 5 g |
| Kashmiri chilli powder (mild) | pinch | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | 1 tsp | 5 g | 25 g |
Method
1. Roast flax until it crackles; roast dals and curry leaves.
2. Grind coarse with cumin, chilli and salt.
3. Refrigerate; use within 3 weeks (flax turns rancid).
| Per serving | Energy 33 kcal | Protein 1.3 g | Fat 2.2 g | Carbs 2.3 g | Fibre 1.6 g | Salt 0.3 g |
Care notes for 55+ guests Omega-3 and fibre; increase water intake. | Ayurvedic note Atasi is snigdha and warming. |
Variations & further ideas: Flax ladoo · Flax in roti dough · Flax raita · Flax–sesame mix
8.14 Guava Chutney (Winter)
ACCOMPANIMENT · Serves 8 · Portion: 1 tbsp · 20 min · Best: Winter (Nov–Feb) · Autumn (Sep–Nov)
Texture: Smooth Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Guava | 2 ripe | 250 g | 1,250 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Jaggery (gur) | 1½ tbsp | 20 g | 100 g |
| Cumin (jeera) | ½ tsp roasted | 2 g | 10 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
| Lemon juice | 1 tsp | 5 ml | 25 ml |
Method
1. Simmer guava pieces in water 8 minutes; sieve out seeds.
2. Return pulp; add jaggery, ginger, salt; cook 4 minutes.
3. Off heat add cumin and lemon.
| Per serving | Energy 32 kcal | Protein 0.9 g | Fat 0.3 g | Carbs 7.0 g | Fibre 1.8 g | Salt 0.3 g |
Care notes for 55+ guests Seeds removed — safe for dentures. | Ayurvedic note Cooked guava is grahi and nourishing. |
Variations & further ideas: Guava cheese (soft) · Stewed guava · Guava–mint drink · Amrud ki sabzi (Rajasthan)