Sauces

Tamarind-Date Chutney

Tangy tamarind sweetened only with dates — total sugars calculated from both.

SaucesFruit-Based SauceIndianHeat: Mild

How to Use This Sauce

Primary use: Roasted vegetables and chickpea dishes
Best with: Chickpea dishes, Roasted vegetables
Other ways to use it: Wraps, Savory bites, Bowls
Suggested amount: 1 tablespoon per serving
Flavor: Sweet-and-Tangy · Spicy
Texture: Thick, syrupy
Batch yield: About 326 g prepared (12 servings of 1 tablespoon (about 15 g))
Serving size: 1 tablespoon (about 15 g) · 12 servings per batch

Allergens: none of the major allergens are in the listed ingredients. Check product labels for cross-contact.

Use This Sauce With

25 min Serves 2 Fruit-Based Sauce · Indian

SaucessaucecomponentSpicy & TangyFruit-Based SauceIndianSweet-and-TangySpicyVegetablesGrain BowlsSandwiches & WrapsDippingLower sodiumVegetarian Freezer-Friendly

Full recipe: About 326 g prepared (12 servings of 1 tablespoon (about 15 g))
Serving size: 1 tablespoon (about 15 g)
Servings per batch: 12

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains:

Ingredients

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Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 tablespoon (about 15 g)

Calories	27
Total fat	0.1 g
Saturated fat	0 gKeep low
Sodium	2 mgLow
Total carbohydrate	7 g
Fiber	0.6 g
Total sugars	5.3 g
Added sugars	Not available
Protein	0.3 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Per-serving estimates from every weighed ingredient divided by 12 servings of 1 tablespoon (about 15 g). Tamarinds, raw: 60 g; https://fdc.nal.usda.gov/food-details/167763/nutrients; Dates, medjool: 60 g; https://fdc.nal.usda.gov/food-details/168191/nutrients; Beverages, water, tap, drinking: 200 g; https://fdc.nal.usda.gov/food-details/173647/nutrients; Spices, cumin seed: 1.5 g; https://fdc.nal.usda.gov/food-details/170923/nutrients; Ginger root, raw: 4 g; https://fdc.nal.usda.gov/food-details/169231/nutrients; Spices, pepper, red or cayenne: 0.5 g; https://fdc.nal.usda.gov/food-details/170932/nutrients. USDA does not report every nutrient for Dates, medjool: missing sugars use the full carbohydrate as an upper bound, missing saturated fat uses total fat as an upper bound, and missing fiber is counted as zero (a lower bound). Cholesterol, potassium and added sugars are not calculated. Not laboratory verified; no diabetes, heart-health or weight-loss claim is made.

USDA SR Legacy weighed ingredient estimates

Source data checked 2026-10-29; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use about 1 tablespoon per serving. Nutrition below is for 1 tablespoon (about 15 g), not the whole batch.

Storage & Meal Prep Tips

Applies to: Cooked fruit sauce or chutney, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate in a covered jar and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Serve chilled or at room temperature; stir before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Make ahead — flavors deepen overnight. Label packages with the recipe name, portion, and date frozen.

Raw dough / unbaked option: Texture may loosen slightly after thawing; stir well.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.