Spicy Mango Chili Chutney
Spicy Mango Chili Chutney - Great addition to any garden party
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 39 cal. | (2 %) | ||
| Protein | 0 g | (0 %) | ||
| Fat | 0 g | (0 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 0.9 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin K | 0.2 μg | (0 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.5 mg | (4 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 101 mg | (3 %) | ||
| Calcium | 9 mg | (1 %) | ||
| Magnesium | 10 mg | (3 %) | ||
| Iron | 0.2 mg | (1 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.1 mg | (1 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 8 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
Season chutney with remaining lime juice and pour into 2 sterile canning jars, seal tightly, turn upside down for 15 minutes and let cool.
