Quick summer compote

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
3%
Quick summer compote
15 min.
4
117kcal

Suggestions


As summer approaches, there’s nothing quite like the vibrant burst of flavor that a fresh fruit compote can bring to your table. Our Quick Summer Compote is the perfect way to celebrate the season’s bounty while keeping it light and healthy. This delightful recipe is not only vegetarian, vegan, and gluten-free, but also low FODMAP, making it suitable for everyone to enjoy without worry!

Imagine a medley of luscious mixed berries – from tangy blackcurrants to sweet strawberries – simmered just right and infused with the warm notes of vanilla and cinnamon. This quick and easy dish comes together in just 15 minutes, making it a speedy solution for summer gatherings or an elegant addition to your breakfast spread. Whether served warm over pancakes, chilled atop yogurt, or simply enjoyed by the spoonful, this compote will elevate any meal.

Beyond its delicious taste, this compote is a smart choice for health-conscious individuals. At only 117 calories per serving, it's a guilt-free indulgence that satisfies your sweet tooth while providing a boost of antioxidants and vitamins from the fresh fruit. Plus, it's wonderfully versatile – make a batch to linger in your fridge or freeze it for later enjoyment. Dive into summer with this delicious, refreshing compote and celebrate the season in a bowl!

Ingredients

  • 500 berries mixed (blackcurrants, blueberries, raspberries, redcurrants, strawberries)
  • 50 brown sugar 
  •  vanilla pod 
  •  cinnamon sticks 
  • sprigs mint leaves fresh

Equipment

  • frying pan

Directions

  1. If using strawberries, hull, halve or quarter to make them a similar size to the other berries. Tip all the fruits into a large pan with 2-3 tbsp water, sugar to taste and your choice of flavourings.
  2. Bring to the boil then simmer for 3-5 mins. Don't overcook, or the fruits will not hold their shape. Keeps in the fridge for up to 2 days, in the freezer for up to 3 months.

Nutrition Facts

Calories117kcal
Protein1.89%
Fat7.17%
Carbs90.94%

Properties

Glycemic Index
1.25
Glycemic Load
0.01
Inflammation Score
-3
Nutrition Score
4.1326087480006%

Flavonoids

Cyanidin
5.45mg
Petunidin
22.7mg
Delphinidin
26.99mg
Malvidin
62.06mg
Pelargonidin
0.03mg
Peonidin
0.59mg
Eriodictyol
0.15mg
Hesperetin
0.05mg
Apigenin
0.04mg
Luteolin
2.31mg
Kaempferol
1.38mg
Myricetin
2.2mg
Quercetin
5.8mg

Nutrients percent of daily need

Calories:116.7kcal
5.83%
Fat:1g
1.54%
Saturated Fat:0.07g
0.44%
Carbohydrates:28.6g
9.53%
Net Carbohydrates:24.73g
8.99%
Sugar:22.71g
25.23%
Cholesterol:0mg
0%
Sodium:4.99mg
0.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.59g
1.19%
Vitamin K:20.77µg
19.78%
Manganese:0.35mg
17.52%
Fiber:3.88g
15.52%
Vitamin E:0.62mg
4.14%
Vitamin B6:0.08mg
4.05%
Vitamin C:3.32mg
4.02%
Vitamin B3:0.68mg
3.42%
Calcium:30.36mg
3.04%
Vitamin B2:0.05mg
2.82%
Vitamin B1:0.04mg
2.71%
Copper:0.05mg
2.59%
Potassium:90.74mg
2.59%
Folate:9.5µg
2.37%
Iron:0.41mg
2.29%
Magnesium:8.3mg
2.08%
Vitamin B5:0.18mg
1.78%
Vitamin A:81.32IU
1.63%
Phosphorus:15.18mg
1.52%