Basic Healthy Recipe

Spicy Mango Chili Chutney

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Spicy Mango Chili Chutney

Spicy Mango Chili Chutney - Great addition to any garden party

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
39
calories
Calories

Healthy, because

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Nutritional values

Mango scores with a high content of beta-carotene. This precursor of vitamin A helps the body with cell renewal of the skin and the maintenance of healthy mucous membranes and cartilage tissue. Here's where the pep comes in: The fiery spicy chili pepper stimulates the metabolism with its capsaicin and thus accelerates fat burning.

The spicy mango chutney keeps for several months. It goes very well with chicken, turkey, and fish or as a dip with spicy cheese.

1 serving contains
(Percentage of daily recommendation)
Calorie39 cal.(2 %)
Protein0 g(0 %)
Fat0 g(0 %)
Carbohydrates8 g(5 %)
Sugar added2 g(8 %)
Roughage0.9 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin K0.2 μg(0 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.5 mg(4 %)
Vitamin B₆0.1 mg(7 %)
Folate17 μg(6 %)
Pantothenic acid0.1 mg(2 %)
Biotin1 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium101 mg(3 %)
Calcium9 mg(1 %)
Magnesium10 mg(3 %)
Iron0.2 mg(1 %)
Iodine1 μg(1 %)
Zinc0.1 mg(1 %)
Saturated fatty acids0.1 g
Uric acid8 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
20
Ingredients
2 shallots
2 garlic cloves
1 oz ginger roots
2 red chili peppers
2 Limes
2 large Mangoes
3 cloves
3 cardamom pods
1 tsp brown Mustard seed
2 Tbsps Raw cane sugar
3 Tbsps Wine vinegar
salt
peppers
How healthy are the main ingredients?
shallotgarlic cloveLimeMangoclovessalt
Preparation

Kitchen utensils

2 Glasses à 350 ml

Preparation steps

1.

Peel shallots, garlic and ginger and finely dice everything. Halve chili peppers lengthwise, remove seeds, wash and chop. Halve the limes and squeeze out the juice. Peel mangos, cut flesh from pits and dice finely.

2.

Place mango cubes in a pot with shallots, garlic, ginger and chilies. Add cloves, cardamom, mustard seeds and sugar. Mix in vinegar, 2 tablespoons lime juice, salt and pepper and simmer everything for 10-12 minutes at low heat.

3.

Season chutney with remaining lime juice and pour into 2 sterile canning jars, seal tightly, turn upside down for 15 minutes and let cool.

Perfect For Summer

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