Kokub's Mango Chutney from Pakistan

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Kokub's Mango Chutney from Pakistan
540 min.
3
848kcal

Suggestions

Ingredients

  •  peppercorns black crushed
  •  cardamom pods 
  • stick cinnamon (3 inch)
  • teaspoon cumin seed 
  • inch ginger root fresh chopped
  • cloves garlic peeled
  •  mangoes green ripe peeled seeded cut into strips (under )
  • 0.5 teaspoon pepper flakes red
  • teaspoon salt 
  •  cardamom seeds 
  • cup distilled vinegar white
  • 2.5 cups sugar white

Equipment

  • pot
  • mortar and pestle

Directions

  1. Place the mangoes into a large pot. Crush the ginger and garlic using a mortar and pestle until they become a smooth paste; stir the paste into the mangoes. Stir in the sugar, and season with salt, red pepper flakes, cumin seed, cardamom pods and seeds, cinnamon stick, and cloves. Stir to blend, and then cover the pot. Leave the pot sitting out at room temperature overnight.
  2. The next day, place the pot over medium heat. Cook, stirring occasionally, until mixture begins to thicken, about 30 minutes. Stir in the vinegar and peppercorns; cook for 1 more minute. Cool before using.

Nutrition Facts

Calories848kcal
Protein1.44%
Fat2.63%
Carbs95.93%

Properties

Glycemic Index
87.95
Glycemic Load
135.92
Inflammation Score
-9
Nutrition Score
17.898260800735%

Flavonoids

Cyanidin
0.28mg
Delphinidin
0.06mg
Pelargonidin
0.06mg
Catechin
4.75mg
Apigenin
0.03mg
Luteolin
0.06mg
Kaempferol
0.15mg
Myricetin
0.21mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:847.79kcal
42.39%
Fat:2.57g
3.95%
Saturated Fat:0.38g
2.38%
Carbohydrates:211.37g
70.46%
Net Carbohydrates:205.52g
74.73%
Sugar:204.34g
227.04%
Cholesterol:0mg
0%
Sodium:789.08mg
34.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.18g
6.35%
Vitamin C:101.89mg
123.51%
Vitamin A:3098.24IU
61.96%
Manganese:0.91mg
45.55%
Folate:119.29µg
29.82%
Fiber:5.87g
23.5%
Vitamin B6:0.38mg
19.23%
Copper:0.36mg
17.92%
Vitamin E:2.67mg
17.8%
Potassium:531.17mg
15.18%
Vitamin K:12.67µg
12.07%
Vitamin B3:1.99mg
9.93%
Magnesium:37.2mg
9.3%
Vitamin B2:0.15mg
8.77%
Iron:1.42mg
7.9%
Calcium:68.25mg
6.83%
Vitamin B1:0.09mg
6.13%
Vitamin B5:0.58mg
5.76%
Phosphorus:55.13mg
5.51%
Selenium:3.67µg
5.25%
Zinc:0.49mg
3.25%
Source:Allrecipes