EatSmarter exclusive recipe

Pear-Cranberry Chutney

with Lemon and Cardamom
4.5
Average: 4.5 (2 votes)
(2 votes)
Pear-Cranberry Chutney

Pear-Cranberry Chutney - Sweet and sour fruity dreaminess with a captivating aroma

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Health Score:
Health Score
3,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
48
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here, plenty of vitamins come into the glass, but hardly any calories and no fat at all. The cranberries not only add colour, but also provide lots of antioxidants that protect our body cells against harmful free radicals.

If possible, buy cardamom in an Arabic or Asian shop - there it is not only cheaper, but above all it is usually particularly fresh and aromatic. Its essential oil soothes the stomach and intestines and is even said to act as an aphrodisiac.

1 glass contains
(Percentage of daily recommendation)
Calorie48 kcal(2 %)
Protein0 g(0 %)
Fat0 g(0 %)
Carbohydrates11 g(7 %)
Sugar added3 g(12 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.2 mg(2 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.1 mg(1 %)
Vitamin B₆0 mg(0 %)
Folate4 μg(1 %)
Pantothenic acid0 mg(0 %)
Biotin0.2 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C4 mg(4 %)
Potassium63 mg(2 %)
Calcium8 mg(1 %)
Magnesium5 mg(2 %)
Iron0.1 mg(1 %)
Iodine1 μg(1 %)
Zinc0.1 mg(1 %)
Saturated fatty acids0 g
Uric acid6 mg
Cholesterol0 mg
Development of this recipe:
How healthy are the main ingredients?
cranberries

Ingredients

for
2
Ingredients
2
Onions (about 40 grams)
1
3
Lemons (1 in organic quality)
2 ½ tablespoons
brown Sugar (50 grams)
5
6
4
Pears (about 600 grams)
2 ounces
liquid Sweetener (to taste)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Citrus juicer, 1 Measuring cups, 1 Pot (with lid), 1 Wooden spoon, 1 Ladle, 2 canning jars (250 ml), 1 Tablespoon

Preparation steps

1.
Pear-Cranberry Chutney preparation step 1

Rinse 2 (250 ml) (approximately 1 cup capacity) screw-top jars along with matching lids with boiling water and leave upside down to drain on a kitchen towel. Peel the onions, cut in half and cut into wedges. Peel the garlic and cut into slices.

2.
Pear-Cranberry Chutney preparation step 2

Rinse organic lemon in hot water and wipe dry. Peel half of the lemon with a potato peeler thinly, then cut crosswise into thin strips (julienne).

3.
Pear-Cranberry Chutney preparation step 3

Cut lemons in half and squeeze all juice.

4.
Pear-Cranberry Chutney preparation step 4

Boil 100 ml (approximately 1/4 cup plus 2 tablespoons) lemon juice with lemon peel, sugar, cardamom pods, cloves, onions and garlic. Cook covered on low heat for 20 minutes, stirring occasionally.

5.
Pear-Cranberry Chutney preparation step 5

Meanwhile, rinse the pears, peel, quarter, core and cut into about 2 cm (approximately 3/4 inch) pieces.

6.
Pear-Cranberry Chutney preparation step 6

Add cranberries and pears to the onions after 20 minutes, return to a boil and cook for about 8 minutes uncovered over medium heat.

7.
Pear-Cranberry Chutney preparation step 7

Season chutney to taste with salt and sweetener, if desired. Immediately pour into the prepared jars, seal and let stand upside down for 5 minutes. Turn glasses again and allow chutney to cool. (The chutney keeps well sealed and stored for about 2 months in refrigerator.) 

Tip: To preserve the chutney for longer, you will need to process the jars according to manufacturer's instructions, or visit http://nchfp.uga.edu/.