Peanut Flaxseed Chutney Recipe | With Homemade Peanut Butter | Whole Food Plant Based Recipes

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Make your peanut butter at home. Then, make your own peanut flaxseed chutney at home! Store it for a month and enjoy everyday! Zero added oil. Whole food plant based.

Whole Food Plant Based Peanut Flaxseed Chutney Recipe

Course: Side Dish for Course 3: Grain Dishes at Breakfast, Lunch & Dinner Meals
Cuisine: Karnataka Recipe from South India
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4 people

INGREDIENTS

1 cup Peanuts
1/4 cup Flaxseed
10 cloves Garlic
1 Amla / Nellikkai / Gooseberry
2 tbsp Curry Leaves
1 Red Chili
1 cm piece Ginger
1 tsp Black Pepper Powder
1 tsp Jeera / Cumin Seeds
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

1. Grind flaxseeds to a fine powder.
2. Grind peanuts to a powder. Continue grinding, scraping down the sides once in a while, to make peanut butter.
3. Pour the peanut butter into a thick bottomed vessel with some water, mix, and bring to a boil. Ensure to keep stirring so it doesn't burn. Once the raw smell starts going away, add flaxseed powder and stir continuously until it gets a thick halwa consistency. Switch off stove.
4. Peel garlic and ginger. Chop amla and remove seed pods.
5. Grind or smash garlic to a paste. Keep aside for ten minutes, then proceed to next step.
6. Grind garlic paste with amla pieces, curry leaves, red chili, black pepper powder, jeera / cumin seeds, and miso paste. Mix into cooked peanut flaxseed mixture.
7. Stir fresh with dosa, idli, rice, or roti!

Nutrition Science Highlights for Whole Food Plant Based Peanut Flaxseed Chutney Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. What's wrong with roasting? Peanut chutney is usually made by roasting peanuts. The brown color we get on roasting whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can reduce the formation of these compounds in peanut chutney by cooking with water instead.
3. Why not tadka? Tadka, thaaLippu, oggaraNe. Tempering spices in oil is quintessential to Indian cuisine. This practice may have started as a compromise when whole nuts were unavailable, and indeed, is more common in inland, drier areas where nuts do not grow easily, all year round. You can enjoy the taste and fragrance, though, by just dry roasting the spices you require, without the oil, or even better, mixing spice powders directly into your dish!
4. Why crush garlic and wait? When garlic is chopped, crushed, ground or bitten into, two chemicals stored in different parts of garlic's cells combine in a chemical reaction to form allicin. This is a slightly bitter compound that deters insects, but happens to be very beneficial to our health. Allicin helps reduce blood pressure and protect the heart and other organs, fight off lung infections, and reduce inflammation. Unfortunately, cooking destroys one of the enzymes required to form allicin. This can be overcome by crushing garlic and keeping it aside for ten minutes while the chemical reaction takes place. Once allicin is formed, it is heat stable and can be safely cooked. Alternatively, some raw garlic can be added after cooking, to a dish that has cooked garlic in it.