Mango-Mint Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Mango-Mint Chutney
55 min.
20
32kcal

Suggestions

Ingredients

  • teaspoon cumin 
  • 0.5 cup mint leaves fresh finely chopped
  • tablespoons juice of lime 
  • large but mangoes firm ripe peeled cut into 1/2-inch dice ( 1 lb. each)
  • tablespoons olive oil 
  • 0.3 teaspoon pepper 
  •  bell pepper red seeded cut into 1/4-inch dice
  • small onion red cut into 1/4-inch dice
  • 0.5 teaspoon salt 
  • tablespoon sugar 

Equipment

  • sauce pan

Directions

  1. Warm oil in a large saucepan over medium-high heat.
  2. Add bell pepper and onion and cook, stirring often, until softened, 3 to 5 minutes. Stir in mangoes, sugar, cumin, salt and pepper. Reduce heat to medium, partially cover and cook, stirring often, until mangoes have completely softened, 20 to 30 minutes.
  3. Remove from heat and stir in lime juice.
  4. Let cool. Cover and chill until ready to serve. Just before serving, stir in mint. Taste; adjust seasoning, if desired.

Nutrition Facts

Calories32kcal
Protein4.09%
Fat39.57%
Carbs56.34%

Properties

Glycemic Index
10.89
Glycemic Load
2.05
Inflammation Score
-4
Nutrition Score
2.488695671377%

Flavonoids

Cyanidin
0.02mg
Catechin
0.36mg
Eriodictyol
0.38mg
Hesperetin
0.25mg
Naringenin
0.01mg
Apigenin
0.06mg
Luteolin
0.19mg
Isorhamnetin
0.28mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
1.14mg

Nutrients percent of daily need

Calories:32.45kcal
1.62%
Fat:1.54g
2.37%
Saturated Fat:0.22g
1.39%
Carbohydrates:4.93g
1.64%
Net Carbohydrates:4.27g
1.55%
Sugar:3.95g
4.38%
Cholesterol:0mg
0%
Sodium:59.39mg
2.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.36g
0.72%
Vitamin C:16.37mg
19.85%
Vitamin A:460.33IU
9.21%
Folate:14.13µg
3.53%
Vitamin E:0.49mg
3.27%
Fiber:0.66g
2.65%
Vitamin B6:0.05mg
2.55%
Manganese:0.05mg
2.35%
Vitamin K:2.08µg
1.98%
Potassium:65.68mg
1.88%
Copper:0.03mg
1.58%
Magnesium:4.76mg
1.19%
Vitamin B3:0.23mg
1.15%
Iron:0.21mg
1.15%
Vitamin B2:0.02mg
1.07%
Source:My Recipes