Mango Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Mango Chutney
60 min.
4
741kcal

Suggestions

Ingredients

  • cup dice bell pepper red
  • 0.5 cup brown sugar 
  • teaspoon chile flakes 
  • ounces cider vinegar 
  • 1.5 tablespoons curry powder 
  • 0.3 cup ginger fresh minced
  • 0.5 cup golden raisins 
  • servings kosher salt and ground pepper fresh white
  • 0.5 cup macadamia nuts toasted roughly chopped
  • pounds mangos fresh ripe soft peeled
  • 2.5 cups dice onion red
  • ounces pineapple juice unsweetened
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. Cut the mango flesh away from the pit. The pit is shaped similar to an obelisk, so you'll end up with 2 large pieces and 2 smaller pieces from each mango. Roughly chop the flesh.
  3. In a saute pan heat the oil and add the chile flakes. Be careful not to burn the chile, just toast to flavor the oil.
  4. Add the onions and sweat until soft.
  5. Add the ginger and bell pepper and saute for 1 to 2 minutes. Finally add the mango and cook for 1 more minute.
  6. In a separate bowl, combine the pineapple juice, vinegar, sugar, and curry powder.
  7. Add this mixture to the pan. Stir to combine. Bring the mixture to a bare simmer and reduce for about 30 minutes, stirring frequently. Season with salt and pepper.
  8. Add the raisins and the nuts and transfer to another container over an ice bath. I used a mild yellow curry powder, but if you want it hotter go for red.

Nutrition Facts

Calories741kcal
Protein3.94%
Fat28.8%
Carbs67.26%

Properties

Glycemic Index
70.85
Glycemic Load
45.41
Inflammation Score
-10
Nutrition Score
34.306087493896%

Flavonoids

Cyanidin
0.45mg
Delphinidin
0.09mg
Pelargonidin
0.09mg
Catechin
7.8mg
Apigenin
0.06mg
Luteolin
0.34mg
Isorhamnetin
5.01mg
Kaempferol
1.38mg
Myricetin
0.3mg
Quercetin
20.82mg

Nutrients percent of daily need

Calories:741.04kcal
37.05%
Fat:25.41g
39.09%
Saturated Fat:4.16g
26.02%
Carbohydrates:133.51g
44.5%
Net Carbohydrates:120.45g
43.8%
Sugar:112.09g
124.54%
Cholesterol:0mg
0%
Sodium:227.23mg
9.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.65%
Vitamin C:227.2mg
275.39%
Vitamin A:6249.44IU
124.99%
Manganese:1.7mg
84.87%
Folate:248.31µg
62.08%
Fiber:13.06g
52.24%
Vitamin B6:0.99mg
49.33%
Vitamin E:6.35mg
42.33%
Copper:0.83mg
41.63%
Vitamin K:43.62µg
41.54%
Potassium:1383.87mg
39.54%
Vitamin B1:0.44mg
29.07%
Magnesium:107.69mg
26.92%
Vitamin B3:4.46mg
22.3%
Vitamin B2:0.32mg
18.69%
Iron:3.26mg
18.1%
Phosphorus:173.82mg
17.38%
Calcium:145.01mg
14.5%
Vitamin B5:1.37mg
13.72%
Zinc:1.16mg
7.75%
Selenium:4.93µg
7.05%