Mague's Green Mango Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Mague's Green Mango Chutney
76 min.
4
211kcal

Suggestions

Ingredients

  • tablespoon pepper black
  • cup cider vinegar 
  • small cinnamon sticks 
  • 1.5 tablespoons ginger root fresh minced
  • cloves garlic minced
  • cups mangoes diced green ripe peeled seeded (under )
  • 1.5 teaspoons lemon zest 
  • tablespoons blackstrap molasses 
  • 0.5 cup raisins 
  • 0.3 cup serrano peppers finely chopped
  • cup water 

Equipment

  • sauce pan

Directions

  1. Place the mango, raisins, serrano peppers, garlic, ginger, lemon zest, black pepper, molasses, cinnamon, and cloves into a large saucepan.
  2. Pour in the water and vinegar. Bring to a boil, then reduce heat to medium-low, and simmer uncovered until a jam-like consistency is attained, about 30 minutes. Stir frequently while cooking. Once thickened, cool, and store in the refrigerator. The chutney may also be frozen.

Nutrition Facts

Calories211kcal
Protein4.43%
Fat3.51%
Carbs92.06%

Properties

Glycemic Index
69.14
Glycemic Load
23.27
Inflammation Score
-9
Nutrition Score
15.171738862991%

Flavonoids

Cyanidin
0.17mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.84mg
Apigenin
0.02mg
Luteolin
0.3mg
Kaempferol
0.09mg
Myricetin
0.17mg
Quercetin
1.13mg

Nutrients percent of daily need

Calories:211.38kcal
10.57%
Fat:0.87g
1.34%
Saturated Fat:0.22g
1.4%
Carbohydrates:51.18g
17.06%
Net Carbohydrates:45.99g
16.72%
Sugar:30.71g
34.13%
Cholesterol:0mg
0%
Sodium:18.56mg
0.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.46g
4.92%
Vitamin C:66.52mg
80.63%
Manganese:0.89mg
44.59%
Vitamin A:1858.36IU
37.17%
Fiber:5.19g
20.74%
Vitamin B6:0.4mg
19.88%
Potassium:690.21mg
19.72%
Folate:73.83µg
18.46%
Copper:0.35mg
17.61%
Magnesium:56.62mg
14.15%
Vitamin E:1.58mg
10.52%
Vitamin K:10.51µg
10.01%
Iron:1.7mg
9.43%
Vitamin B3:1.58mg
7.91%
Calcium:75.39mg
7.54%
Vitamin B2:0.11mg
6.51%
Phosphorus:58mg
5.8%
Vitamin B1:0.09mg
5.74%
Selenium:3.73µg
5.33%
Vitamin B5:0.49mg
4.85%
Zinc:0.35mg
2.36%
Source:Allrecipes