Super Beauty Food

Pumpkin and Apple Chutney

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(1 vote)
Pumpkin and Apple Chutney
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Health Score:
75 / 100
1 hr 15 min.

Healthy, because

Even smarter

Nutritional values

Pumpkin scores with vitamin A for healthy vision. The vitamin and contained silicic acid make it a real beaty food, because beautiful skin and firm nails are guaranteed by the pumpkin. The mango is the queen of provitamin A among fruits. This vitamin precursor supports the skin in cell renewal and also gives us beautiful and healthy skin.

The chutney is used in many dishes such as burgers, sandwiches, goat cheese, steaks, but also fish and lamb. If you like a little bit of spice, you can add a pinch of chilli flakes to the hearty jam
. To achieve a long shelf life, you should boil the clean glasses for about 10 minutes in boiling water, let them dry and then fill them.

1 glass contains
(Percentage of daily recommendation)
Calorie651 cal.(31 %)
Protein11 g(11 %)
Fat9 g(8 %)
Carbohydrates122 g(81 %)
Sugar added50 g(200 %)
Roughage13.9 g(46 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin K22.7 μg(38 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate160 μg(53 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C98 mg(103 %)
Potassium1,686 mg(42 %)
Calcium118 mg(12 %)
Magnesium140 mg(47 %)
Iron5.5 mg(37 %)
Iodine9 μg(5 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.8 g
Uric acid192 mg
Cholesterol0 mg
Complete sugar117 g


800 grams Pumpkin (peeled and seeded)
2 Apple
1 large ripe Mango (ripe)
100 grams raisins
50 grams Pumpkin seed
400 milliliters Fruit Vinegar
2 Tbsps yellow Mustard seed
150 grams cane sugar
1 tsp salt
¼ tsp cayenne pepper
How healthy are the main ingredients?
PumpkinraisinsPumpkin seedAppleMangosalt

Preparation steps


Cut pumpkin flesh into cubes. Peel, quarter and remove seeds from apples. Peel mango and cut the flesh away from the pit.


In a pot, combine pumpkin, apple and mango with all of the remaining ingredients. Bring to a boil and simmer, stirring occasionally until chutney is thick, about 40 minutes. Immediately divide chutney among hot, rinsed jars and seal immediately.


Turn jars upside down and let cool about 15 minutes. Turn jars right-side up and let cool completely. Store in a dark place up to 3 months.