Green Apple and Ginger Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Green Apple and Ginger Chutney
50 min.
6
201kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • large cardamom pods black shelled 1 tablespoon of seeds
  • tablespoons canola oil 
  • 0.3 teaspoon cayenne pepper 
  • large cinnamon sticks if you have the kind you get at Indian stores, it's 3 tablespoons of cinnamon bark bits
  • teaspoon cumin seeds 
  • teaspoon fennel seeds 
  • inch ginger fresh peeled sliced into thin planks, then sliced again into thin matchsticks 1/2 cup
  • pound apples diced green cored
  • 0.3 cup cardamom pods green shelled 2 tablespoons of seeds
  • servings kosher salt and pepper black freshly ground
  • medium onion red thinly sliced
  • 0.5 cup sugar 

Equipment

  • pot

Directions

  1. Warm the canola oil in a medium pot over medium-high heat. When shimmering, add the cumin seeds and fennel seeds-they should sizzle upon contact. If they don't, turn the heat up a little. Cook about 30 seconds.
  2. Add the onions and cook, stirring often, until the onions turn golden, about 10 minutes.
  3. Now add the garam masala and cayenne pepper; cook, stirring vigorously for about 30 seconds.
  4. Add the apples, ginger, sugar, apple cider vinegar, 2 teaspoons of salt and a generous amount of freshly ground pepper; stir and cook until the sugar melts. Keep cooking, stirring often, until the sugar thickens and caramelizes, and the apples soften, about 15 minutes.
  5. Taste for seasonings and serve.
  6. Combine the cinnamon sticks, cloves, green cardamom seeds, black cardamom seeds, if using, into a spice grinder or coffee grinder and grind until fine. Store the spice mix in an airtight container away from direct sunlight.

Nutrition Facts

Calories201kcal
Protein3.54%
Fat24.04%
Carbs72.42%

Properties

Glycemic Index
44.68
Glycemic Load
15.23
Inflammation Score
-4
Nutrition Score
9.5526087400706%

Flavonoids

Cyanidin
1.19mg
Peonidin
0.02mg
Catechin
0.98mg
Epigallocatechin
0.2mg
Epicatechin
5.69mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.14mg
Luteolin
0.09mg
Isorhamnetin
0.92mg
Kaempferol
0.22mg
Myricetin
0.01mg
Quercetin
6.75mg

Nutrients percent of daily need

Calories:200.76kcal
10.04%
Fat:5.83g
8.97%
Saturated Fat:0.48g
3%
Carbohydrates:39.54g
13.18%
Net Carbohydrates:33g
12%
Sugar:25.47g
28.3%
Cholesterol:0mg
0%
Sodium:5.9mg
0.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.93g
3.86%
Manganese:3.57mg
178.29%
Fiber:6.54g
26.18%
Iron:2.2mg
12.21%
Magnesium:38.35mg
9.59%
Vitamin C:7.76mg
9.41%
Potassium:288.08mg
8.23%
Calcium:78.44mg
7.84%
Vitamin E:1.05mg
7.01%
Zinc:0.99mg
6.59%
Vitamin K:5.87µg
5.59%
Copper:0.1mg
5.09%
Vitamin B6:0.1mg
4.9%
Phosphorus:41.14mg
4.11%
Vitamin B1:0.05mg
3.29%
Vitamin B2:0.05mg
3.2%
Vitamin A:86.26IU
1.73%
Folate:6.76µg
1.69%
Vitamin B3:0.33mg
1.67%