Mango-Cranberry Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Mango-Cranberry Chutney
45 min.
4
587kcal

Suggestions

Ingredients

  • 0.5 cup cider vinegar 
  •  cinnamon sticks 
  • pound cranberries 
  • teaspoon curry powder 
  • cup granulated sugar 
  • cup brown sugar light packed
  • large underripe mangoes peeled cut into 3/4-inch dice
  • teaspoon mustard seeds 
  • tablespoon vegetable oil; peanut oil preferred 
  • pinch salt 
  • small vidalia sweet chopped

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat 1 teaspoon of the oil in a large saucepan.
  2. Add the onion and salt and cook over moderately low heat, stirring, until the onion softens, about 8 minutes.
  3. Add the curry and cinnamon stick and cook for 1 minute. Stir in the sugars and vinegar and bring to a boil.
  4. Add the mangoes and cook, stirring occasionally, until softened, 35 to 40 minutes.
  5. Add the cranberries and cook over moderate heat for 40 minutes, crushing them against the sides of the pan.
  6. Heat the remaining 2 teaspoons of oil in a small skillet.
  7. Add the mustard seeds and cook until they begin to pop, then stir them into the chutney.
  8. Transfer to a bowl and let cool.
  9. Make Ahead: The chutney can be refrigerated for up to 2 weeks.

Nutrition Facts

Calories587kcal
Protein1.56%
Fat6.77%
Carbs91.67%

Properties

Glycemic Index
54.21
Glycemic Load
46.5
Inflammation Score
-9
Nutrition Score
13.948260846345%

Flavonoids

Cyanidin
52.75mg
Delphinidin
8.72mg
Malvidin
0.5mg
Pelargonidin
0.38mg
Peonidin
55.75mg
Catechin
2.22mg
Epigallocatechin
0.84mg
Epicatechin
4.96mg
Epigallocatechin 3-gallate
1.17mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
1.13mg
Myricetin
8.52mg
Quercetin
28.84mg

Nutrients percent of daily need

Calories:587.05kcal
29.35%
Fat:4.62g
7.11%
Saturated Fat:0.72g
4.53%
Carbohydrates:140.62g
46.87%
Net Carbohydrates:133.41g
48.51%
Sugar:126.63g
140.7%
Cholesterol:0mg
0%
Sodium:37.45mg
1.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.39g
4.78%
Vitamin C:57.67mg
69.9%
Manganese:0.84mg
42.03%
Fiber:7.21g
28.82%
Vitamin A:1196.48IU
23.93%
Vitamin E:3.16mg
21.08%
Folate:67.26µg
16.81%
Vitamin B6:0.33mg
16.4%
Potassium:476.05mg
13.6%
Copper:0.27mg
13.42%
Vitamin K:11.1µg
10.57%
Calcium:98.41mg
9.84%
Magnesium:35.62mg
8.9%
Iron:1.41mg
7.82%
Vitamin B5:0.7mg
7.01%
Phosphorus:62.41mg
6.24%
Vitamin B1:0.08mg
5.6%
Selenium:3.81µg
5.44%
Vitamin B2:0.09mg
5.4%
Vitamin B3:1.04mg
5.21%
Zinc:0.42mg
2.79%
Source:My Recipes