Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Indian Mango Chutney
- Ingredients
- 2 shallots
- 2 garlic cloves
- 1 oz fresh ginger (1 piece)
- 1 red chili pepper
- 2 Limes
- 25 ozs Mangoes (1 large mango)
- 1 Tbsp sesame oil
- 3 cloves
- 1 tsp brown Mustard seed
- 2 Tbsps honey
- 3 Tbsps White vinegar
- salt
- peppers
Peel and finely dice the shallots, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop. Rinse limes under hot water, rub dry, grate peel and squeeze out juice. Peel the mango, cut the flesh from the stone and cut into small cubes.
Heat oil in a saucepan. Add mango cubes with shallots, garlic, ginger and chilies and sauté for 2 minutes over medium heat. Add cloves, mustard seeds, honey, vinegar, half of the lime juice, salt and pepper and simmer for 10-12 minutes over low heat.
Stir in lime zest and season chutney with remaining lime juice. Pour the hot mango chutney into a clean canning jar, seal tightly and allow to cool. (Shelf life: about 2-3 weeks)
(Percentage of daily recommendation)
| Calorie | 26 cal. | (1 %) | ||
| Protein | 0 g | (0 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.6 g | (2 %) |
Healthy, because
Mango contains a lot of fat-soluble vitamin A. In order for the body to absorb the vitamin, which strengthens vision, fat is necessary - the aromatic sesame oil ensures this here.
Even smarter
Homemade mango chutney is definitely healthier than store-bought - because it allows you to determine or reduce the amount of sugar yourself.