Beyond Raw Amla: 7 Delicious Ways to Add Indian Gooseberry to Your Diet

Amla, also known as Indian gooseberry, is a popular ingredient in Indian kitchens and is commonly enjoyed as murabba, chutney or juice. But its sharp, tangy flavour makes it versatile enough for many other dishes.

If eating raw amla is too sour for your taste, or you simply want to include more of it in your meals, there are plenty of simple ways to make it more enjoyable. Here are seven ideas to try.

1. Amla Candy

Turn fresh amla into a sweet-and-sour snack by cooking or drying small pieces with jaggery or sugar. A sprinkle of roasted cumin powder can add an extra layer of flavour. Homemade amla candy can be stored and eaten in small portions whenever you crave something sweet.

2. Amla Raita

Grate fresh amla and stir it into chilled curd for a refreshing side dish. Add roasted cumin powder, black salt and finely chopped coriander to balance the tartness. It pairs well with rice, roti and other everyday meals.

3. Amla Rice

Give regular rice a tangy makeover by sautéing grated or finely chopped amla with mustard seeds, curry leaves, green chillies and peanuts. Mix the tempering with cooked rice and season with salt. Much like lemon rice, it is quick to prepare but has a distinctive flavour of its own.

4. Amla Chutney

For a quick homemade chutney, blend amla with coriander, mint, green chilli, ginger and roasted cumin. If the chutney tastes too sharp, a little jaggery can help balance the flavours. Serve it with parathas, idlis, dosas or snacks.

5. Amla Pickle

Amla can also be turned into a flavourful pickle. Combine pieces of the fruit with mustard seeds, spices, salt and oil for a tangy accompaniment to meals. Since pickles can be high in salt and oil, it is best to enjoy them in moderation.

6. Amla Smoothie

If you prefer your amla in a drink, add a small quantity to a fruit smoothie. Blend it with naturally sweet ingredients such as banana or apple, or combine it with cucumber and mint for a fresher flavour. Sweet fruits can help soften amla’s strong tartness without the need for much added sugar.

7. Amla Dal

A little grated or finely chopped amla can give everyday dal a pleasant sour note. Add it while cooking moong or toor dal, then finish with a tempering of cumin, garlic, curry leaves or mustard seeds. It is a simple way to introduce amla into a regular home-cooked meal.

From sweet snacks and refreshing raita to rice, chutney and dal, amla can be used in far more ways than simply eating it raw. Experimenting with different combinations can make this tart fruit an easy and interesting addition to your everyday diet.