Spicy Pumpkin Chutney
Healthy, because
Even smarter
Nutritional values
Food seasoned with chilli not only tastes delicious, but also brings some health benefits. The pungent substance capsaicin, a secondary plant substance, is responsible for most of the positive effects. It activates the heat receptors, so you can start sweating when you eat it. In addition, it increases fat burning, boosts our entire metabolism, stimulates digestion and has an antibacterial effect.
The orange pumpkin in particular has large amounts of vitamin A or beta-carotene, which is good for the skin, hair and eyesight. The vitamin also has an antioxidant and immune-strengthening effect.
The chutney will keep for at least six weeks in the refrigerator. It tastes delicious with burgers, roasts, fish or oven vegetables. Try it also with cheese and raclette. If you wrap the jars nicely, it will always go down well as a small gift.
(Percentage of daily recommendation)
| Calorie | 287 cal. | (14 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 37 g | (148 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 12.7 μg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 767 mg | (19 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 46 g |
Ingredients
- Ingredients
- 600 grams Crookneck pumpkin
- 4 Tomatoes
- 2 shallots
- 2 centimeters fresh ginger
- 2 red chili peppers
- 2 Tbsps sunflower oil
- 100 milliliters White vinegar
- 150 milliliters dry white wine
- 150 grams brown sugar
- 2 cloves
- 2 fresh bay leaves
- ½ Cinnamon stick
- salt
- 2 garlic cloves
Preparation steps
Dice the pumpkin into small cubes. Blanch the tomatoes in boiling water and remove. Peel, quarter, remove the core, and dice. Peel and finely chop the shallots, ginger, and garlic.
Rinse and trim the chilis, then finely chop. Sweat in the oil with the pumpkin, shallots, ginger, and garlic for 2-3 minutes. Deglaze with the vinegar and white wine. Mix in the sugar, diced tomatoes, cloves, bay leaves, and cinnamon. Simmer until thickened slightly, stirring occasionally, about 20 minutes. If necessary, add a little water to thin the mixture. Season to taste with salt, and divide into prepared jars. Seal tightly and cool completely.
