EatSmarter exclusive recipe

Tropical Spiced Chutney

with Golden Berries and Papaya
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Average: 5 (1 vote)
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Tropical Spiced Chutney

Tropical Spiced Chutney - Fragrant and exotic - delicious addition to grilled meats and fish

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Health Score:
6,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 55 min.
Ready in
Calories:
33
calories
Calories

Healthy, because

Even smarter

Nutritional values

This wonderfully light sauce is fruity and fat-free at the same time. The fruits in it provide vitamin C, which is not only indispensable for the immune system, but also improves the absorption of iron from food.

Don't throw away the seeds of the papaya. They can be dried and used like pepper in a spice mill. They contain a particularly high amount of papain, an enzyme that strongly supports digestion.

1 glass contains
(Percentage of daily recommendation)
Calorie33 kcal(2 %)
Protein0 g(0 %)
Fat0 g(0 %)
Carbohydrates7 g(5 %)
Sugar added4 g(16 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.2 mg(2 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.3 mg(3 %)
Vitamin B₆0 mg(0 %)
Folate4 μg(1 %)
Pantothenic acid0.1 mg(2 %)
Biotin0.5 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium67 mg(2 %)
Calcium9 mg(1 %)
Magnesium9 mg(3 %)
Iron0.2 mg(1 %)
Iodine1 μg(1 %)
Zinc0.1 mg(1 %)
Saturated fatty acids0 g
Uric acid6 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
3
Ingredients
1
ripe Mango (about 12 ounces)
½
unripe Papaya (about 9 ounces)
5 ounces
3
red Onions (about 5 ounces)
1 piece
fresh Ginger root (about 1 ounce)
1
4 ounces
¼ cup
½ cup
filtered Apple juice
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Wooden spoon, 1 Peeler, 3 canning jars (each about 250 ml), 1 Tablespoon, 1 Ladle, 1 Kitchen towel

Preparation steps

1.
Tropical Spiced Chutney preparation step 1

Rinse jars (each 8 ounces) and their matching lids with boiling water, then leave upside down to drain on a kitchen towel.

2.
Tropical Spiced Chutney preparation step 2

Peel mango, cut into slices, approximately 1/2 inch thick around the pit. Cut slices into small dice.

3.
Tropical Spiced Chutney preparation step 3

Peel papaya and scoop out the seeds. Cut into bite-sized pieces.

4.
Tropical Spiced Chutney preparation step 4

Remove outer husk of cape gooseberries.

5.
Tropical Spiced Chutney preparation step 5

Peel the onions and cut into approximately 1-inch dice. Peel and finely mince ginger root.

6.
Tropical Spiced Chutney preparation step 6

Rinse chile pepper and cut into very thin slices. (Remove seeds if you prefer less heat.)

7.
Tropical Spiced Chutney preparation step 7

Heat sugar in a pot, stirring, until it melts, then stop stirring and cook until caramel is light brown.

8.
Tropical Spiced Chutney preparation step 8

Add onions, ginger and chile. Stir in vinegar and apple juice and cook, stirring, until caramel has dissolved completely.

9.
Tropical Spiced Chutney preparation step 9

Add mango, papaya and gooseberries to pot. Simmer over low heat, stirring occasionally, for about 25 minutes. Season with salt and pepper.

10.
Tropical Spiced Chutney preparation step 10

Spoon hot chutney into prepared jars and secure lids. Let stand upside down for 5 minutes, then turn right sides up and let cool completely.

Tip: To preserve for longer, process jars according to manufacturer's instructions. Chutney tastes best 2-3 months after preparation.