Amla or the Indian Gooseberry is a ubiquitous Indian fruit that has been known for its immense nutritive values and health benefits since time immemorial.

Amlas are widely used in desi recipes such as pickles, chutneys, soups and jams, as well as in preparing several ayurvedic concoctions. As winter has finally arrived, amlas are being incorporated into many homemade dishes and beverages, to heal coughs and colds and as a remedy for muscle aches and fevers.

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Amlas are low on calories, free of cholesterol and are a treasure trove of nutrients. They supply ample dietary fibers that aid in digestion, along with Vitamin C to enhance immunity. In addition, they are laden with vitamin B5, essential for synthesis of fatty acids and vitamin B6 which enable optimal nerve tissue function. They are also loaded with potent antioxidants that eliminate toxins from the body. Also Read: Amla: Benefits, Uses For Hair And Health Conditions, Supplements And Recipes

Need ideas to add the super-healthy amla to your daily diet? Look no further, for we bring you two delicious amla recipes that will certainly augment your overall well-being.

amla chutney nutritional facts

Amla Chutney

This zesty paste is packed with nutrient-rich herbs and spices, with a tinge of sweetness. It serves as a perfect side for rotis, dosas and sandwiches.


2 amlas

A bunch of coriander leaves

3-4 small ginger slices

1 tsp jeera powder

¼ tsp hing powder

2 tbsp jaggery

Salt to taste


Cut amlas into small slices and discard the seeds.

Finely chop the coriander leaves.

Now, add amla, coriander leaves, ginger, jeera, hing, salt and jaggery in a mixer and blend thoroughly.

Once a homogenous mixture is obtained and the flavours have merged, scoop out the amla chutney into an airtight container and refrigerate.

This delectable amla chutney can be stored in an airtight container for up to one week.


Amla is packed with the goodness of Vitamin C, a natural antioxidant that is vital for proper defense functions, nervous system activities and healthy skin. Coriander is a miracle herb for weight loss, being free of calories, fats and sugars. Ginger possesses noteworthy amounts of gingerol, a powerful antioxidant that confers anti-inflammatory traits and aids in wound healing. Also Read: Ginger The Healthiest Spice

nellikai rasam nutritional facts

Nellikai Rasam

The Indian gooseberry is called Nellikai in Tamil and this soup or rasam is a tangy recipe that emanates a refreshing aroma. Serve it hot with warm rice and ghee.


3 amlas, finely cut

1 small tomato, chopped

1 tbsp tamarind paste

2 tsp rasam powder

1 tsp turmeric powder

2 tsp mustard seeds

½ tsp hing powder

2 small red chillies

½ tbsp ghee

Salt as needed

Mint leaves, for garnish


Boil 2 cups of water in a deep vessel, on medium flame and add the tamarind paste. Cook for a few minutes until it dissolves completely.

To this, add the amla, tomato, turmeric powder, rasam powder and salt and allow the flavours to blend in, on low flame for 10 - 15 minutes.

In a small pan, heat the ghee, sauté the mustard seeds, hing and red chillies and add it to the mix in the vessel.

Switch off the flame and garnish the nellikai rasam with fresh mint leaves.


Amla or nellikai is bestowed with abundant reserves of polyphenols, that offer protection from diabetes and neurodegenerative disorders. Moreover, it contains ample amounts of copper and potassium that are valuable for brain and heart health. Tomatoes provide folate for healthy red blood cell synthesis, while tamarind extracts are beneficial for weight loss and lowering blood sugar in diabetics.