Mango Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Mango Chutney
45 min.
3
297kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup firmly brown sugar packed
  • tablespoon canola oil 
  • 0.3 cup cider vinegar 
  • 0.1 teaspoon ground cardamom 
  •  mangoes diced ripe
  • small onion minced
  • 0.3 teaspoon salt 
  •  shallots minced

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add shallot and onion; saut 3 minutes or until tender.
  3. Add mangoes, vinegar, and sugar. Bring to a boil, reduce heat, and simmer 20 minutes or until liquid evaporates. Stir in salt, pepper, and cardamom.

Nutrition Facts

Calories297kcal
Protein3.51%
Fat16.39%
Carbs80.1%

Properties

Glycemic Index
61.92
Glycemic Load
20.06
Inflammation Score
-10
Nutrition Score
16.349565101706%

Flavonoids

Cyanidin
0.28mg
Delphinidin
0.06mg
Pelargonidin
0.06mg
Catechin
4.75mg
Apigenin
0.03mg
Luteolin
0.06mg
Isorhamnetin
1.17mg
Kaempferol
0.29mg
Myricetin
0.17mg
Quercetin
4.74mg

Nutrients percent of daily need

Calories:296.71kcal
14.84%
Fat:5.76g
8.86%
Saturated Fat:0.61g
3.82%
Carbohydrates:63.31g
21.1%
Net Carbohydrates:58.17g
21.15%
Sugar:57.32g
63.69%
Cholesterol:0mg
0%
Sodium:204.66mg
8.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.78g
5.55%
Vitamin C:102.87mg
124.7%
Vitamin A:2988.03IU
59.76%
Folate:126.16µg
31.54%
Vitamin E:3.31mg
22.07%
Fiber:5.14g
20.58%
Vitamin B6:0.39mg
19.67%
Copper:0.34mg
16.78%
Manganese:0.33mg
16.74%
Potassium:567.69mg
16.22%
Vitamin K:15.35µg
14.62%
Vitamin B3:1.91mg
9.57%
Magnesium:34.81mg
8.7%
Vitamin B2:0.11mg
6.66%
Vitamin B5:0.62mg
6.23%
Vitamin B1:0.09mg
6.22%
Calcium:56.6mg
5.66%
Phosphorus:53.15mg
5.31%
Iron:0.79mg
4.39%
Selenium:2.12µg
3.03%
Zinc:0.34mg
2.29%
Source:My Recipes