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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 74kcal
Author Anthony Valentine, Kidney-Friendly Chef

Ingredients

  • 2 Mangos
  • 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 Vegetable Oil

Instructions

  • Dice mangos to your desired size. You can do large, medium, or small dice here. Mince both the onions and garlic.
    diced mangos
  • Add oil to pan, turn to medium and bring to temp. Add your onions, garlic, and sauté until onions and garlic are translucent. About 3-4 minutes. Add red pepper flakes and sauté for an additional minute.
    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, sticky 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 or turkey. Stays in the refrigerator for up to 1 week.

Nutrition

Serving: 0.25cup | Calories: 74kcal | Carbohydrates: 18g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 10mg | Potassium: 120mg | 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: 2µg | Calcium: 21mg | Copper: 1mg | Folate: 23µg | Iron: 1mg | Manganese: 1mg | Magnesium: 8mg | Phosphorus: 14mg | Selenium: 1µg | Zinc: 1mg
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