Mango Chutney

Mango Chutney is a delightful condiment that adds a burst of sweetness and spice to a variety of dishes. This popular Indian accompaniment combines ripe mangoes with aromatic spices, creating a flavorful and versatile addition to your meals. Mango chutney is perfect for pairing with grilled meats, as a topping for sandwiches, or simply enjoyed with crackers. By focusing on the Mango Chutney Ingredients and Calorie Count, you can enjoy this tasty treat while keeping track of your nutritional goals. This version offers a delicious balance of flavor and health-conscious choices.

Mango Chutney Ingredients and Calorie Count

Mango (1 cup / 165g, peeled and diced):
Calories: ~99 calories
Protein: 1g
Fat: 0.6g
Carbohydrates: 25g
Fiber: 2.6g

Sugar (1/4 cup / 50g):
Calories: ~200 calories
Protein: 0g
Fat: 0g
Carbohydrates: 50g
Fiber: 0g

White Vinegar (2 tablespoons / 30g):
Calories: ~6 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g

Onion (1/2 cup / 55g, finely chopped):
Calories: ~23 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 5g
Fiber: 1g

Ginger (1 tablespoon / 6g, minced):
Calories: ~5 calories
Protein: 0g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.2g

Garlic (2 cloves / 6g, minced):
Calories: ~10 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 2g
Fiber: 0.1g

Cinnamon (1/2 teaspoon / 1g):
Calories: ~6 calories
Protein: 0g
Fat: 0g
Carbohydrates: 2g
Fiber: 1g

Ground Cumin (1/2 teaspoon / 1g):
Calories: ~8 calories
Protein: 0.4g
Fat: 0.4g
Carbohydrates: 1g
Fiber: 0.5g

Mustard Seeds (1/2 teaspoon / 1g):
Calories: ~6 calories
Protein: 0.2g
Fat: 0.3g
Carbohydrates: 0.5g
Fiber: 0.2g

Red Chili Flakes (1/4 teaspoon / 0.5g):
Calories: ~2 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0.4g
Fiber: 0.1g

Salt (1/2 teaspoon / 3g):
Calories: 0 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g

Total Approximate Calories: ~355 calories for the entire batch (serving size not specified).

Mango Chutney is a versatile and flavorful condiment that can enhance a variety of dishes. For more calorie-counted recipes and tips on enjoying your favorite condiments in a balanced way, explore various culinary resources that provide delicious, nutritious options.

Instructions:

Step 1: Prepare the ingredients

• Peel and dice the mango into small pieces. Set aside.
• Finely chop the onion, mince the garlic and ginger, and measure out the spices (cinnamon, cumin, and mustard seeds). Set aside.

Step 2: Cook the spices

In a medium saucepan, heat a small amount of oil (optional) over medium heat. Add the mustard seeds and cook until they begin to pop, about 1-2 minutes. Then, add the minced garlic, ginger, and onion, and sauté for 3-4 minutes until the onion softens and becomes translucent.

Step 3: Add the mango and sugar

Stir in the diced mango and sugar, mixing well to combine. Let it cook for another 5 minutes, allowing the sugar to dissolve and the mango to soften.

Step 4: Add vinegar and spices

Add the white vinegar, cinnamon, ground cumin, red chili flakes, and salt to the mixture. Stir well to ensure the spices are evenly distributed.

Step 5: Simmer the chutney

Lower the heat and let the chutney simmer uncovered for 20-25 minutes, stirring occasionally. The mixture should thicken as it cooks down. If it gets too thick, you can add a splash of water to reach your desired consistency.

Step 6: Cool and store

Once the chutney has thickened and the flavors have melded together, remove it from the heat and let it cool. Transfer the chutney to a clean jar or container and refrigerate.

Step 7: Serve

The mango chutney can be served chilled or at room temperature as an accompaniment to Indian dishes, grilled meats, or cheese platters. It pairs perfectly with curries, rice, and naan.

Enjoy your homemade Mango Chutney recipe with a burst of sweet, tangy, and spicy flavors!