EatSmarter exclusive recipe

Tomato and Orange Chutney

with Ginger and Chile
5
Average: 5 (1 vote)
(1 vote)
Tomato and Orange Chutney

Tomato and Orange Chutney - Simple yet sophisticated accompaniment to savory foods

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 42 d.
Ready in
Calories:
50
calories
Calories

Healthy, because

Even smarter

Nutritional values

The exotic sauce contains a lot of capsaicin: the pungent stimulator promotes digestion and also stimulates the burning of body fat.

 

The chutney goes just as well with spicy cheese as with grilled meat and poultry or with fish and seafood.

1 glass contains
(Percentage of daily recommendation)
Calorie50 kcal(2 %)
Protein0 g(0 %)
Fat0 g(0 %)
Carbohydrates9 g(6 %)
Sugar added7 g(28 %)
Roughage0.5 g(2 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.3 mg(3 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.2 mg(2 %)
Vitamin B₆0 mg(0 %)
Folate8 μg(3 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.1 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium90 mg(2 %)
Calcium14 mg(1 %)
Magnesium8 mg(3 %)
Iron0.3 mg(2 %)
Iodine1 μg(1 %)
Zinc0.1 mg(1 %)
Saturated fatty acids0 g
Uric acid7 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
3
Ingredients
10 firm tomatoes (about 28 oz)
2 tablespoons olive oil
3 Oranges
1 piece ginger
1 green chile pepper
3 Red onions
1 teaspoon Mustard seed
1 teaspoon Coriander
4 sprigs Basil
8 ounces apple cider vinegar
9 ounces jam sugar (3:1 ratio, Pectin)
salt
How healthy are the main ingredients?
tomatoolive oilOrangegingerBasilapple cider vinegar
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Ladle, 1 Mortar, 1 Brush, 1 Grill pan, 1 Peeler, 3 canning jars (each about 400 ml), 1 Kitchen towel, 1 Slotted spatula

Preparation steps

1.
Tomato and Orange Chutney preparation step 1

Rinse tomatoes, wipe dry, cut out stems and cut tomatoes into thick slices.

2.
Tomato and Orange Chutney preparation step 2

Brush a grill pan with oil and heat over medium heat. Grill tomato slices briefly on both sides. Remove from pan and let cool.

3.
Tomato and Orange Chutney preparation step 3

Coarsely chop the cooled tomatoes and place in a pot.

4.
Tomato and Orange Chutney preparation step 4

Peel the oranges, removing all the bitter white pith. Cut between membranes to remove whole orange segments.

5.
Tomato and Orange Chutney preparation step 5

Peel ginger root and finely chop. Halve chile pepper lengthwise, remove seeds, rinse and pat dry. Finely chop chile. 

6.
Tomato and Orange Chutney preparation step 6

Peel onions and cut into small dice.

7.
Tomato and Orange Chutney preparation step 7

Coarsely crush together mustard seeds and coriander in a mortar.

8.
Tomato and Orange Chutney preparation step 8

Rinse basil, pat dry, pluck leaves and cut into strips.

9.
Tomato and Orange Chutney preparation step 9

Combine orange segments, ginger, chile, onions, crushed spices, vinegar and sugar with the tomatoes and season lightly with salt.

10.
Tomato and Orange Chutney preparation step 10

Stirring constantly, bring tomato mixture to a boil and continue to boil for 3 minutes more. 

11.
Tomato and Orange Chutney preparation step 11

Add basil and cook for 1 more minute, stirring.

12.
Tomato and Orange Chutney preparation step 12

Divide chutney among jars, cover with lids, and refrigerate for up to 2 weeks. 

Tip: To preserve for longer, process jars according to manufacturer's instructions.