Fresh Mango & Ginger Chutney Recipe (without nasty sugar)

  • Fresh Ginger & Mango Chutney with cardamom - super healthy vegan gluten-free

I honestly don’t know what everyone else does to make their chutney, especially since there are a gazillion different ways to make it. Today I decided to share my ‘conscious kitchen’ version for my readers here. I find mango chutney exceedingly more-ish. My version is sweet (but not too sweet) with a warming spicy tang – a rather delightful adventure for the taste buds if I may say so!

Chutney is a condiment that we tend to associate with South Asia, especially India. Versions vary so much and it seems that there is no right or wrong way of doing them. They can be chunky, smooth, hot, spicy, sweet, warming or zingy. Chutney offers the perfect opportunity to dance, explore and be creative with whatever ingredients you have available.

Chutneys were originally about preserving food. When people have a surplus of fruits then they’d make chutney, which would last for a considerable period of time when fruits were out of season. I am not particularly focussing on the ‘preserving’ aspect of chutney’s here today. I am actually sharing a ‘fresh’ chutney designed to be used soon after making it, or within a couple of weeks (if stored in an airtight container in the fridge).

Fresh Ginger & Mango Chutney with cardamom - super healthy vegan gluten-free

Let’s celebrate one of the most delicious fruits in the world ‘mango’…

Mango is one of the most popular fruits in the world, commonly known as ‘the King of Fruits’. You’ll nd it far and wide, thriving in frost-free tropical and sub-tropical regions across the globe. The mango is thought to have originated in India, where to this very day it is the national fruit, having a huge cultural significance in worshipping certain deities, blessing births, honouring weddings and other celebrations.

Apart from its lusciously sweet, tropical flavour and heaven-sent fragrance, the mango delivers quite a plethora of nutrients. 100g of mango is said to deliver a massive 100% of the recommended daily allowance of vitamin C.

Mango has also been shown to have high levels of vitamin A, folate, antioxidants and good levels of various minerals such as copper and potassium. Mango is host to many hidden qualities that support health, most of which have been tried and tested in ethnic communities for centuries.

The rule of thumb for most chutneys is ‘usually’ to use quite a bit more vinegar and sugar than I am using haha. I am not such a fan of doing that (especially, not a fan of using refined sugar). Instead, I use a little amount of coconut sugar and just enjoy that natural sweetness of the mango just as it is.

Vinegar is traditionally used to help preserve chutney over long periods of time and is a personal preference. I do include apple cider vinegar, in moderation, but again not too much in today’s recipe.

The spices in this excite me. I particularly adore the blend of sweetness with warming spices. The fresh ginger and cardamom are a marriage made in heaven – bring in the mango and then we are talking divine alchemy.

The important thing is that you explore and find your own perfect balance and blend. 

Fresh Ginger & Mango Chutney with cardamom - super healthy vegan gluten-free

This mango & ginger chutney serves nicely with curry, rice and poppadums on a curry night. It also works fine as a relish or served along with a salad. 

OK let’s make this together…

Fresh Mango & Chutney Recipe

Cook Time: 30 minutes
Total Time: 30 minutes
A fresh mango & ginger chutney recipe with warming spices. A wonderful addition to your curry night. Healthy and free from refined sugar.

Ingredients

  • 500g fresh mango (about 2 large mangoes worth)
  • 1 onion (medium sized)
  • Dash of olive oil (or coconut oil - to saute)
  • 1 inch cubed fresh ginger
  • 10 cardamom pods
  • 50ml apple cider vinegar
  • 1 teaspoon ground coriander
  • 1 tablespoon coconut sugar
  • Pinch sea salt
  • Twist black pepper

Instructions

  1. Peel and chop the mango into chunks (compost the skin and seed).
  2. Peel and chop the onion into chunks.
  3. Saute the onion for about three minutes in the oil.
  4. In the meantime, grate your ginger with a fine grater.
  5. Crush the cardamom pods with a either pestle and mortar or a sharp heavy knife (check out my super fast VIDEO guide to find out more about how to do this with cardamom pods).
  6. Add all ingredients to the pan and stir.
  7. Heat until it starts to bubble and then reduce the heat to allow it to gently simmer. Stir the contents regularly over the next half an hour or so. The mango should eventually start to break down (which you can help by pushing downwards with a wooden spoon as it cooks and softens). All the ingredients should infuse and entwine together.
  8. Once cooked, allow it to cool and then serve. If you aren't ready to use immediately then put in a clean glass jar with a lid and store in the fridge. This is usually fine for a couple of weeks (any longer then consider putting it in the freezer).

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Fresh Ginger & Mango Chutney with cardamom - super healthy vegan gluten-free

 

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