Pineapple-Walnut Chutney

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Pineapple-Walnut Chutney
45 min.
6
195kcal

Suggestions

Ingredients

  • tablespoon ginger fresh minced
  • cloves garlic minced
  • 1.5 teaspoons mustard seed 
  • 20 oz pineapple chunks in juice unsweetened canned
  •  chilies dried red stemmed
  • 0.5 teaspoon salt 
  • 0.5 cup sugar 
  • 0.5 cup walnuts coarsely chopped
  • 0.3 cup distilled vinegar white

Equipment

  • frying pan
  • rolling pin
  • mortar and pestle

Directions

  1. Coarsely crush chilies and mustard seed using a mortar and pestle, or seal spices in a heavy plastic food bag and roughly crush with a rolling pin.
  2. In a 2- to 3-quart pan, combine the chili mixture, ginger, garlic, pineapple with juice, vinegar, sugar, and salt. Bring to a boil over high heat, then lower heat to medium and simmer, uncovered, stirring occasionally, until most of the liquid has evaporated, 35 to 40 minutes.
  3. Stir in walnuts.
  4. Serve warm or cool. Cover and chill up to 1 week.

Nutrition Facts

Calories195kcal
Protein4.52%
Fat29.77%
Carbs65.71%

Properties

Glycemic Index
30.85
Glycemic Load
11.99
Inflammation Score
-3
Nutrition Score
5.0947825753171%

Flavonoids

Cyanidin
0.26mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:195.44kcal
9.77%
Fat:6.81g
10.48%
Saturated Fat:0.63g
3.91%
Carbohydrates:33.84g
11.28%
Net Carbohydrates:31.76g
11.55%
Sugar:30.53g
33.92%
Cholesterol:0mg
0%
Sodium:196.12mg
8.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.33g
4.65%
Manganese:0.4mg
19.88%
Copper:0.27mg
13.61%
Vitamin C:9.8mg
11.88%
Vitamin B1:0.14mg
9.34%
Magnesium:33.65mg
8.41%
Fiber:2.09g
8.35%
Vitamin B6:0.15mg
7.71%
Potassium:182.35mg
5.21%
Phosphorus:50.85mg
5.08%
Selenium:2.89µg
4.12%
Folate:15.77µg
3.94%
Iron:0.68mg
3.79%
Calcium:31.69mg
3.17%
Zinc:0.47mg
3.16%
Vitamin B2:0.04mg
2.6%
Vitamin B3:0.45mg
2.25%
Vitamin A:93.76IU
1.88%
Vitamin K:1.18µg
1.12%
Source:My Recipes