Diet by Priyanka
Coconut chutney with curd and tadka
A South Indian style coconut chutney loosened with fresh curd and finished with a curry leaf tadka. The batch serves four, and a serving is about 110 kcal, 2.3 g protein and 4.2 g net carbohydrate.
Why this dish works
Coconut is fat, not carbohydrate, which is why a chutney like this fits a low-carb plan while a tomato or tamarind chutney often does not. Most of the 16.8 g of carbohydrate in the whole batch is in the chana dal.
The curd does two jobs. It loosens the chutney without water, which keeps the flavour concentrated, and it adds a little protein to what is otherwise a fat and fibre dish.
The tadka is not optional. Curry leaves and dried chilli bloomed in hot oil are the difference between this and a bowl of ground coconut.
What you need
Serves 4:
- 1 cup fresh grated coconut
- 85 g fresh curd
- 2 tbsp chana dal, roasted
- 1 to 2 green chillies
- 1 tsp ginger, chopped
- Salt, to taste
- 1 tsp coconut or sesame oil, for the tadka
- ½ tsp mustard seeds
- 1 dried red chilli, broken
- 8 to 10 curry leaves
- A pinch of asafoetida
How to make it
Dry roast the chana dal on low heat until it turns a shade darker and smells nutty. Let it cool completely.
Grind the coconut, roasted dal, green chillies, ginger and salt to a coarse paste. Do not add water.
Fold in the curd until the chutney reaches the thickness you want. Taste and correct the salt now, because the tadka will not fix it later.
Heat the oil in a small pan. Add the mustard seeds and wait for them to pop, then the dried chilli, the curry leaves and the asafoetida. The leaves should crackle. Pour it over the chutney straight away and do not stir it in.
Nutrition per serving
| Calories | 110 kcal |
|---|---|
| Protein | 2.3 g |
| Fat | 9.3 g |
| Net carbohydrate | 4.2 g |
| Fibre | 2.6 g |
A serving is a quarter of the batch. The whole batch comes to 438 kcal, 9.2 g protein, 37.1 g fat and 16.8 g net carbohydrate, calculated on 1 cup of grated coconut, 85 g of curd, 2 tbsp of chana dal and the tadka. The dal accounts for most of the carbohydrate.
Who this suits
It is a genuinely low-carbohydrate accompaniment, which is rare, so it earns its place on prediabetes plans where the usual chutneys do not.
Coconut is high in saturated fat. On a fatty liver plan, portion this by the tablespoon rather than the bowl.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Low carb keto rice with vegetables
- Mint lemon electrolyte water
- Paneer bhurji plate with raita and chutney
- Dry paneer sabzi with capsicum and tomato
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.