Mango Chutney
Nutritional values
(Percentage of daily recommendation)
| Calorie | 599 cal. | (29 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 130 g | (87 %) | ||
| Sugar added | 75 g | (300 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 2 μg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,003 mg | (25 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 129 g |
Ingredients
- Ingredients
- 2 ripe Mangoes (about 400 g)
- 2 Oranges
- 4 chili peppers
- 300 grams onions
- 750 milliliters White vinegar
- 100 grams raisins
- 300 grams cane sugar
- 1 tsp salt
Preparation steps
Peel the mangos, cut the pulp from the stone, and cut into 1 cm (approximately 1/2 inch) cubes. Peel the oranges with a sharp knife, making sure to remove the bitter white pith. Separate the whole fruit segments. Reserve any juice created in this process. Squeeze the juice from what remains of the oranges into the bowl.
Rinse and halve the chili peppers. Remove the seeds and membranes and julienne. Peel and finely dice the onions.
Sweat the onions over low heat in a saucepan with 100 ml (approximately 3 ounces) of the vinegar. Add the mango, orange segments, and the raisins and cook briefly.
Add the remaining vinegar, reserved orange juice, sugar, salt, and the chili to the pan. Cover the pan and simmer over medium heat for 1 hour until the mango has softened and is almost falling apart. Remove the chutney from the heat and let cool.
The chutney can last for several weeks in the refrigerator.
