Mango and Mint Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Mango and Mint Chutney
45 min.
12
88kcal

Suggestions

Ingredients

  • 0.5 cup brown sugar packed
  • 0.5 cup cider vinegar 
  • teaspoons curry powder homemade
  • tablespoons ginger fresh minced peeled
  • 0.3 cup mint leaves fresh chopped
  • 0.1 teaspoon ground allspice 
  • 0.1 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cloves 
  • 0.1 teaspoon ground nutmeg 
  •  jalapeno seeded finely chopped
  • 3.3 cups mangos diced peeled
  • tablespoon olive oil 
  • 0.3 cup raisins 
  • 0.3 cup onion red finely chopped

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion, ginger, and pepper; cover and cook 7 minutes, stirring occasionally. Stir in the sugar and next 7 ingredients (sugar through allspice); cover and cook 5 minutes. Increase heat to medium-high.
  3. Add the mango, and cook for 4 minutes or until liquid almost evaporates. Stir in mint.

Nutrition Facts

Calories88kcal
Protein2.63%
Fat14.08%
Carbs83.29%

Properties

Glycemic Index
26.63
Glycemic Load
4.53
Inflammation Score
-5
Nutrition Score
3.6986956207649%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.77mg
Eriodictyol
0.29mg
Hesperetin
0.1mg
Apigenin
0.06mg
Luteolin
0.15mg
Isorhamnetin
0.17mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:87.67kcal
4.38%
Fat:1.44g
2.21%
Saturated Fat:0.23g
1.44%
Carbohydrates:19.16g
6.39%
Net Carbohydrates:17.9g
6.51%
Sugar:15.28g
16.98%
Cholesterol:0mg
0%
Sodium:5.3mg
0.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.61g
1.21%
Vitamin C:18.46mg
22.38%
Vitamin A:539.54IU
10.79%
Manganese:0.13mg
6.51%
Folate:22.09µg
5.52%
Fiber:1.25g
5.01%
Vitamin E:0.69mg
4.62%
Potassium:143.35mg
4.1%
Vitamin B6:0.08mg
3.93%
Copper:0.07mg
3.73%
Vitamin K:3.21µg
3.06%
Magnesium:9.49mg
2.37%
Iron:0.41mg
2.3%
Vitamin B3:0.4mg
2%
Calcium:19.69mg
1.97%
Vitamin B2:0.03mg
1.66%
Vitamin B1:0.02mg
1.33%
Phosphorus:13.32mg
1.33%
Vitamin B5:0.12mg
1.15%
Source:My Recipes