Refined Sugar-Free Mango Chutney
This refined sugar-free mango chutney is naturally sweetened with a few dates and - you've guessed it - sweet mangoes. Serve it with your favourite Indian foods, cold meats and cheese or use it in this coronation chicken recipe.
Ingredients
- 1 medium-sized ripe mango peeled and cut into 1 cm dice
- 1 small onion peeled and finely chopped
- 1 clove garlic peeled and very finely chopped
- 40 g dates finely chopped
- 1 teaspoon apple cider vinegar
- 1 tsp finely grated fresh ginger or ¼ teaspoon ground ginger
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ¼ teaspoon ground cardamom
- ¼ teaspoon ground turmeric
- salt and pepper to taste
Instructions
- Heat a lidded pan over a medium heat. Add the onions, garlic and a splash of water. Cook for 5 minutes until starting to soften.
- Add the spices, seasoning, vinegar, dates and mango. Cover with 50ml water. Bring to the boil, cover the pan and simmer gently for 15 minutes. Stir occasionally to stop the chutney sticking to the pan.
- The finished chutney will be thick and sticky. Check for seasoning and adjust if necessary.
- You can enjoy the mango chutney chunky, or if you prefer blitz to a smoother texture with a hand blender.
Notes
- You can also use 200g of pre-prepared frozen mango to make this recipe.
- If you don't have apple cider vinegar, use white wine vinegar or lemon juice.
- Note that mango chutney sweetened with dates won't store for months like a conventional chutney made with sugar. You can freeze it, however.
Nutrition
Calories: 42kcalCarbohydrates: 10.9gProtein: 0.5gFat: 0.2gSaturated Fat: 0gFiber: 1.3gSugar: 9.2g
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