Spicy Mango-Ginger Chutney

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Spicy Mango-Ginger Chutney
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
392
calories
Calories

Nutritional values

1 glass contains
(Percentage of daily recommendation)
Calorie392 cal.(19 %)
Protein3 g(3 %)
Fat4 g(3 %)
Carbohydrates81 g(54 %)
Sugar added25 g(100 %)
Roughage7.3 g(24 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin K0.5 μg(1 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.6 mg(43 %)
Folate152 μg(51 %)
Pantothenic acid0.7 mg(12 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C157 mg(165 %)
Potassium816 mg(20 %)
Calcium59 mg(6 %)
Magnesium83 mg(28 %)
Iron2 mg(13 %)
Iodine8 μg(4 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.7 g
Uric acid69 mg
Cholesterol0 mg
Complete sugar79 g

Ingredients

for
4
Ingredients
4 Mangoes
5 centimeters ginger
2 red chili peppers
2 red onions
1 Tbsp vegetable oil
75 milliliters apple cider vinegar
150 milliliters Apple juice
1 tsp Turmeric (ground)
1 tsp mustard powder
salt
100 grams brown sugar
white, freshly ground peppers
How healthy are the main ingredients?
Apple juicesugarapple cider vinegargingerMangoonion

Preparation steps

1.

Peel the mango, remove the fruit from the stone, and thinly slice. Peel and finely chop the ginger. Rinse and trim the chilis. Halve lengthwise and finely dice. Peel, quarter, and julienne the onions. heat the oil in a pan. Sweat the onion and the chili in the pan. Deglaze with the vinegar, apple juice, and 100 ml (approximately 3 ounces) of water. Add the turmeric, mustard powder, and sugar. Season to taste with salt and pepper and bring to a boil. Reduce the heat and simmer for 5 minutes. Add the mango, and simmer 5 minutes more. Season to taste, then transfer into the prepared jars. Seal tightly and cool completely.

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