Pumpkin-Mango Chutney
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
628
calories
Calories
Nutritional values
1 glass contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 628 cal. | (30 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 138 g | (92 %) | ||
| Sugar added | 75 g | (300 %) | ||
| Roughage | 10.8 g | (36 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 21.6 μg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 214 μg | (71 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 199 mg | (209 %) | ||
| Potassium | 1,376 mg | (34 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 136 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 300 grams Pumpkin
- 2 ripe Mangoes
- 1 red chili pepper
- 1 onion
- 200 milliliters apple cider vinegar
- 100 milliliters Orange juice
- 150 grams sugar
- 1 tsp salt
- 1 pinch Cumin
- 1 tsp Mustard seed
- 1 Tbsp freshly chopped cilantro
- cayenne pepper
Preparation steps
1.
Dice the pumpkin into 2 cm (approximately 3/4 inch) cubes. Peel the mango, and remove the fruit from the stone. Rinse the chili, halve lengthwise, remove the seeds, and thinly slice. Peel and finely chop the onion.
2.
Add the vinegar, orange juice, pumpkin, onion, chili, sugar, salt, cumin, and mustard seeds to a pot. Bring to a boil, stirring constantly. Simmer for 30 minutes, continuing to stir, until it thickens slightly. Add the mango to the mixture with 10 minutes left of cooking time. Mix in the cilantro, and season to taste with salt and pepper.
3.
Fill the sterilized, prepared jars to the brim. Seal tightly, then turn upside down to cool for 15 minutes. Turn right side up and cool completely.
