EatSmarter exclusive recipe

Mango Chutney

(Basic recipe)
4.6
Average: 4.6 (10 votes)
(10 votes)
Mango Chutney

Mango chutney - Mango chutney: the fruity spiciness of India - spices up any dish

share Share
print
bookmark_border Copy URL
Health Score:
4,9 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
37
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chile pepper and ginger bring freshness and blood circulation-promoting pungency to the chutney; in addition, the capsaicin from the chile pepper stimulates the metabolism and intestines. Ginger also stimulates digestion. In addition, the essential oil gingerol relieves abdominal cramps and can help with constipation.

Only fresh ginger roots provide the typical, spicy aroma. When buying, look out for plump and juicy tubers with a smooth surface; wrapped up, ginger can be kept in the refrigerator for two weeks.

In this article you will learn how to peel a mango practically and easily.

1 serving contains
(Percentage of daily recommendation)
Calorie37 kcal(2 %)
Protein0 g(0 %)
Fat0 g(0 %)
Carbohydrates8 g(5 %)
Sugar added5 g(20 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.3 mg(3 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.2 mg(2 %)
Vitamin B₆0 mg(0 %)
Folate5 μg(2 %)
Pantothenic acid0 mg(0 %)
Biotin0.5 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C7 mg(7 %)
Potassium54 mg(1 %)
Calcium7 mg(1 %)
Magnesium7 mg(2 %)
Iron0.1 mg(1 %)
Iodine1 μg(1 %)
Zinc0 mg(0 %)
Saturated fatty acids0 g
Uric acid5 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4
firm, unripe Mangos
1 piece
4
small red Chile peppers
3
½ cup
5 ounces
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Wooden spoon, 1 Peeler, 1 Ladle, 1 Citrus juicer, 2 canning jars (each about 400 ml), 1 Kitchen towel

Preparation steps

1.
Mango Chutney preparation step 1

Rinse jars (each 14 ounces) and their matching lids with boiling water and let dry upside down on a kitchen towel.

2.
Mango Chutney preparation step 2

Peel mangos, cut flesh from around pits, measure out 1 1/2 pounds and cut into approximately 1/4-inch cubes.

3.
Mango Chutney preparation step 3

Peel and cut the ginger root into fine strips.

4.
Mango Chutney preparation step 4

Halve chile peppers, remove seeds, rinse thoroughly and pat dry. Cut chiles into very thin strips.

5.
Mango Chutney preparation step 5

Squeeze juice from limes and measure out approximately 1/3 cup of juice. Stir in the vinegar. (If limes are not very strong, add more vinegar to taste.)

6.
Mango Chutney preparation step 6

Heat the sugar in a pot, stirring until melted and then turns light brown.

7.
Mango Chutney preparation step 7

Add ginger and chile to the pot.

8.
Mango Chutney preparation step 8

Immediately and carefully pour in the lime mixture and cook for 2-3 minutes.

9.
Mango Chutney preparation step 9

Add mangoes and cook over low heat, stirring frequently, for about 45 minutes; if necessary, add up to 7 ounces of water a little at a time.

10.
Mango Chutney preparation step 10

Pour mango mixture among prepared jars and secure lids. Let stand upside down for 5 minutes, then turn right sides up and let cool completely. Refrigerate for up to 2 weeks.

Tip: To preserve for longer, process jars according to manufacturer's instructions.