Raw Onion Chutney

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We are all for healthy recipes and Raw Onion Chutney is one of them. As far as the taste is concerned, it’s absolutely delicious. This chutney has a sour and spicy taste that makes it irresistible and a versatile accompaniment with steamed rice, idli/dosa, roti, poori or even phulka and parathas.  Rich in nutritional value, Raw Onion Chutney is loaded with various nutrients like vitamin C, dietary fiber and minerals.

Raw Onion Chutney | Pacha Vengaya Chutney

The recipe for the tasty Raw Onion Chutney and Pacha Vengaya Chutney takes only five minutes to prepare and is the perfect side dish for idli dosa.

PREP TIME – 5 mins

COOK TIME – 5 mins

TOTAL TIME – 10 mins

COURSE – Side Dishes

CUISINE – South Indian

SERVINGS – 4 people

CALORIES – 40 kcal

EQUIPMENT

  • Blender/Mixer

MEASUREMENT

1 cup = 250ml, 1 tablespoon = 15ml, 1 teaspoon = 5ml

INGREDIENTS  1x2x3x

  • 3 Onions
  • 3-5 Dried Red Chillies
  • Small Marble Sized Ball of Tamarind
  • ½ teaspoon Jaggery
  • Salt as needed
  • 1 teaspoon Oil
  • ½ teaspoon Mustard Seeds
  • ½ teaspoon Cumin Seeds
  • ½ teaspoon Urad Dal
  • Large Pinch of Asafoetida
  • Fresh Curry Leaves

INSTRUCTIONS 

  • Large bits of onion should be roughly chopped.
  • Add onion pieces, dried red chilies, tamarind, salt, and jaggery to a mixer jar. Until smooth, blend.
  • Transfer it to a basin.
  • Oil is heated in a small pan. Add the urad dal, cumin seeds, and mustard seeds and watch them puff up and turn golden.
  • Fresh curry leaves and asafoetida can be added. Over the chutney, pour it.
  • Serve right away with hot dosa or idli. Use within two days by storing in a refrigerator in an airtight container.

Using raw shallots, dry red chilies, and garlic that have been cooked in tempering oil, a spicy chutney known as “Raw Onion Chutney” is created.

This is a type of onion chutney that employs pearl onions or shallots. The general sweetness of the pearl onions gives this chutney a distinctive flavor.

This raw onion chutney only requires four ingredients to be ground. In addition to being peeled and powdered, dry red chilies, tamarind, and garlic pod are then heated.

The fact that this was once ground on stones adds to its flavor; however, modern kitchens are now equipped with high-speed blenders, allowing for the creation of lovely chutney.

The tempering process is crucial. Here, the flavor of the onion is boiled off. In some recipes, the chutney is simply tempered and served on its own. To make sure it doesn’t taste too strong, I like to boil it off a little.

The flavor of the chutney is enhanced by the jaggery. So I strongly advise.

How to eat

This chutney is best served with idli dosa with a drizzle of sesame oil.

Ingredients required

To grind:

  • Pearl onions – peeled 1 cup
  • Garlic – 1 large pod 3-4 small ones
  • Salt to taste 1 tsp
  • Dry red chilli- 10-12 no.s
  • Tamarind – 1 small berry size
  • Water – 2 tbsp or more
  • Jaggery – 1 small piece

To temper :

  • Sesame oil or gingerly oil – 4 tbsp
  • Mustard seeds – 1/2 tsp
  • Fennel seeds – 1/4 tsp
  • Curry leaves – a few

Prep work before you begin

Garlic, pearl onions, and shallots should all be peeled.

Tips

It’s quite hot in this chutney. Reduce the amount of dry red chilies in the recipe by half if you want to turn down the heat.

Regular onions can be used in their place if you don’t have pearl onions. This dish calls for about 1 big onion.

Shelf life and storage

Because this chutney contains tamarind and is properly cooked in oil. It can be kept in an airtight container and kept in the refrigerator for about a week.

visual recipe

All of the below components should be blended to a homogeneous paste.

Sesame oil, mustard seeds, and a medium heat source are added to a skillet and allowed to thoroughly splutter.

Fennel seeds and curry leaves are next added, and the flavors are allowed to blend for a short while.

the ground onion, red chili, and cumin combination

Cook the chutney for 10 minutes, or until it becomes glossy, dark, and thick.

Serve with idli or dosa

Tips

  1. Although this chutney tastes better on the spicier side, adjust the amount of chilli to your preferred level of spice. So don’t cut back on the red peppers.
  2. Shallots alone have a good flavor; but, if they are mashed for a long period to get a smooth texture, the flavor becomes bitter.
  3. Use half as much regular/big onion to prevent shallots from accidentally imparting a bitter flavor.
  4. One sprig of curry leaves can be ground with the onions for a distinct flavor.
  5. This raw onion chutney recipe should have a thick, gritty texture. As previously stated, it tastes harsh when smooth-ground.
  6. Tamarind is essential since it provides the pacha vengaya chutney a mild tanginess and pleasant flavor.
  7. The use of jaggery is crucial since it improves the flavor and prevents accidental bitterness.
  8. For extra flavor, liberally use gingelly oil; however, normal oil or olive oil can be substituted.
  9. This chutney keeps well outside for two to three days and for more than a week when refrigerated.

Impressive Health Benefits of Onions

All vegetables are beneficial to health, but some have particular advantages.

Allium is a genus of flowering plants that contains garlic, shallots, leeks, and chives in addition to onions.

Numerous vitamins, minerals, and powerful plant chemicals found in these veggies have been proved to support health in a variety of ways.

In fact, onions’ healing powers have been known since the dawn of time, when people utilized them to treat conditions including migraines, heart illness, and mouth sores.

1. Packed With Nutrients

Onions are low in calories and high in vitamins and minerals since they are nutrient-dense foods.

A medium onion contains only 44 calories but is packed with fiber, vitamins, and minerals.

Vitamin C, a nutrient important for maintaining immunological function, collagen synthesis, tissue healing, and iron absorption, is particularly abundant in this crop.

Additionally, vitamin C functions as a potent antioxidant in your body, guarding your cells from harm from unstable molecules called free radicals.

Additionally, onions are a good source of B vitamins like pyridoxine (B6) and folate (B9), which are essential for the creation of red blood cells, neurological function, and metabolism.

Last but not least, they contain potassium, a nutrient that many people need.

In fact, Americans consume barely over half of the 4,700 mg of recommended daily potassium (DV) on average.

Potassium is essential for healthy cellular activity, fluid balance, nerve conduction, renal function, and muscle contraction.

SUMMARYOnions are low in calories yet high in nutrients, including vitamin C, B vitamins and potassium.

2. May Benefit Heart Health

Onions include anti-inflammatory, triglyceride and cholesterol-lowering antioxidants and substances that may minimize the risk of heart disease.

Their strong anti-inflammatory effects could also lower blood pressure and prevent blood clots.

The flavonoid antioxidant quercetin is found in high concentration in onions. Its strong anti-inflammatory properties could aid in reducing heart disease risk factors like high blood pressure.

In contrast to a placebo, a daily dose of 162 mg of quercetin-rich onion extract significantly lowered systolic blood pressure in a study of 70 overweight individuals with high blood pressure.

It has also been demonstrated that onions lower cholesterol.

In comparison to a control group, 54 women with PCOS who consumed a lot of raw red onions for eight weeks (40–50 grams per day if overweight and 50–60 grams per day if obese) saw a reduction in total and “bad” LDL cholesterol.

Furthermore, data from animal studies suggests that eating onions may lessen heart disease risk factors like inflammation, excessive triglyceride levels, and blood clot formation.

SUMMARYResearch shows that eating onions may help reduce heart disease risk factors, such as high blood pressure, elevated triglyceride levels and inflammation.

3. Loaded With Antioxidants

Antioxidants are substances that prevent oxidation, which damages cells and is a factor in conditions including cancer, diabetes, and heart disease.

An excellent source of antioxidants is onions. In actuality, they include more than 25 different types of flavonoid antioxidants.

Anthocyanins, unique plant pigments from the flavonoid family, are what give red onions, in particular, their rich hue.

According to numerous population studies, persons who eat more foods high in anthocyanins had a lower chance of developing heart disease.

For instance, a study of 43,880 males found a correlation between habitual intakes of anthocyanins of up to 613 mg per day and a 14% decreased risk of nonfatal heart attacks.

Similar to this, a study of 93,600 women found that those who consumed the most anthocyanin-rich foods had a 32% lower risk of having a heart attack than those who consumed the least.

Anthocyanins have also been discovered to guard against diabetes and certain types of cancer.

SUMMARYRed onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes.

4. Contain Cancer-Fighting Compounds

Eating foods from the Allium genus, such as garlic and onions, has been associated with a reduced risk of several malignancies, including colorectal and stomach cancers.

According to a study of 26 research, those who eat the most allium vegetables had a 22% lower risk of developing stomach cancer than those who consumed the least.

In addition, an analysis of 16 research involving 13,333 persons found that those who consumed the most onions had a 15% lower risk of colorectal cancer than those who consumed the least.

Allium veggies include antioxidant sulfur compounds and flavonoid chemicals that have been connected to these anti-cancer abilities.

For instance, onions contain onionin A, a sulfur-containing molecule that has been demonstrated in test-tube tests to reduce tumor formation and prevent the spread of ovarian and lung cancer.

Additionally, onions contain flavonoid antioxidants fisetin and quercetin, which may slow the growth of tumors.

SUMMARYA diet rich in allium vegetables like onions may have a protective effect against certain cancers.

5. Help Control Blood Sugar

Consuming onions may aid in blood sugar management, which is important for anyone with diabetes or prediabetes.

In a research involving 42 participants with type 2 diabetes, eating 3.5 ounces (100 grams) of fresh red onion after four hours lowered fasting blood sugar levels by roughly 40 mg/dl.

Additionally, a number of research on animals have suggested that eating onions may help with blood sugar regulation.

According to a study, diabetic rats fed 5% onion extract for 28 days saw a drop in fasting blood sugar levels and had much less body fat than the control group.

Onion-derived substances with antidiabetic properties include quercetin and sulfur compounds.

For instance, it has been demonstrated that quercetin interacts with cells in the liver, pancreas, skeletal muscle, adipose tissue, and small intestine to regulate blood sugar levels throughout the body.

SUMMARYDue to the many beneficial compounds found in onions, consuming them may help reduce high blood sugar.

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