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Salt-Free Mango Chutney Recipe

Salt-Free Mango Chutney
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 8 servings
Calories 105kcal

Ingredients

  • 2 Mango
  • 1/4 cup White Onion
  • 2 tbsp Garlic Cloves
  • 1 tsp Red Pepper Flakes
  • 1/3 cup Brown sugar
  • 1/2 cup White vinegar
  • 1 cup Water
  • 2 tbsp Extra-Virgin Olive Oil
  • Pinch of fresh ground black pepper

Instructions

  • Dice mangos to your desired size. You can do large, medium, or small dice here. It's all preference and what type of bite you're looking for. Mince both the onions and garlic.
    diced mangos
  • Add oil to pan, turn to medium and bring to temp. Add your onions, garlic, red pepper flakes and black pepper. Sauté until onions and garlic are translucent. About 3-4 minutes. If you're oil-free, use water or veg stock with a good non-stick pan.
    mango chutney saute veggies
  • Add mangos to the mix and cook for an additional 3-4 minutes.
  • Add all of your liquids, turn the stove on high and bring to a boil. Once boiling, add brown sugar and reduce it to a simmer. Simmer for 20-30 minutes until all liquid is gone and you're left with a thick sauce or jam-like consistency.
    mango chutney add liquid ingredients
  • Spread on sandwiches or serve over seared tofu. If you eat meat, serve over chicken/turkey. Stays in the refrigerator for up to 1 week.

Nutrition

Serving: 0.25cup | Calories: 105kcal | Carbohydrates: 18g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 119mg | Fiber: 1g | Sugar: 16g | Vitamin A: 634IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin C: 20mg | Vitamin E: 1mg | Vitamin K: 5µg | Calcium: 17mg | Copper: 1mg | Folate: 23µg | Iron: 1mg | Manganese: 1mg | Magnesium: 6mg | Phosphorus: 12mg | Selenium: 1µg | Zinc: 1mg
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