Chili-Mango Chutney

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Chili-Mango Chutney
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
402
calories
Calories

Nutritional values

1 glass contains
(Percentage of daily recommendation)
Calorie402 cal.(19 %)
Protein3 g(3 %)
Fat2 g(2 %)
Carbohydrates87 g(58 %)
Sugar added25 g(100 %)
Roughage7.7 g(26 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K0.6 μg(1 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.6 mg(43 %)
Folate153 μg(51 %)
Pantothenic acid0.7 mg(12 %)
Biotin9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C185 mg(195 %)
Potassium832 mg(21 %)
Calcium58 mg(6 %)
Magnesium93 mg(31 %)
Iron2.3 mg(15 %)
Iodine8 μg(4 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.4 g
Uric acid66 mg
Cholesterol0 mg
Complete sugar76 g

Ingredients

for
2
Ingredients
2 Mangoes
3 fresh red chili peppers
2 dried red chili peppers
2 garlic cloves
juice of lemons
100 milliliters apple cider vinegar
½ tsp grated ginger
½ tsp salt
cayenne pepper
50 grams sugar
2 tsps cornstarch
How healthy are the main ingredients?
apple cider vinegarsugargingerMangogarlic clovelemon

Preparation steps

1.

Peel and halve the mangoes. Remove the fruit from the stone, and coarsely chop.

2.

Rinse and halve the chilies, remove the seeds, and finely dice. Peel and finely chop the garlic. Bring the lemon juice, vinegar, ginger, and salt to a boil. Season to taste with cayenne pepper. Add the mango, diced chilis, and whole dried chilis. Gently mix until thoroughly combined. Simmer for 10 minutes over medium heat until the mango is soft. Add the sugar. Mix the cornstarch and a little watter until smooth. Add to the chutney, and cook briefly until thickened slightly. Remove from heat, and distribute the chutney into prepared jars.

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