Mango Chutney
Global • Vegan
How to Make Mango Chutney (Traditional & Healthy Version)
Mango Chutney, or 'Aam ki Chutney,' is a beloved condiment across India and the globe, known for its vibrant flavor and versatility. Traditionally prepared during mango season, this chutney blends sweet, tangy, and spicy notes, creating a delightful contrast to savory Indian snacks and main courses. It is a staple in Indian households, often accompanying samosas, pakoras, or even simple dal-chawal, and has found fans worldwide for its unique flavor profile. The origins of Mango Chutney can be traced back to the Indian subcontinent, where it was crafted to preserve the bounty of summer mangoes. Over time, variations have emerged, making it popular not just in India but also in places like the UK and Caribbean. The taste is a harmonious balance of ripe mango sweetness, tartness from vinegar or lemon juice, and a gentle heat from spices like chili and ginger. Opting for a healthy version, this recipe uses minimal sugar and oil, focusing on fresh ingredients and natural sweetness. Mango Chutney is an excellent choice for those seeking a flavorful, low-calorie accompaniment that enhances any meal with its burst of aroma and taste. Its ease of preparation and adaptability make it a must-have in your healthy Indian recipes repertoire.
Ingredients(for 2 tablespoons)
- 1 large (about 200g) Raw mango (peeled and diced)
- 2 tablespoons Jaggery (or use coconut sugar for vegan)
- 1/2 teaspoon Mustard seeds (rai)
- 1/2 teaspoon Cumin seeds (jeera)
- 1 small Green chili (finely chopped, adjust to taste)
- 1/2 inch Fresh ginger (grated)
- 1/4 teaspoon Red chili powder - optional
- 1/2 teaspoon Salt (or to taste)
- 1 teaspoon Lemon juice (freshly squeezed)
- 1 teaspoon Cold-pressed oil (such as sunflower or mustard oil)
Instructions
- 1
Heat oil in a pan (kadhai) on medium flame. Add mustard seeds and cumin seeds. Allow them to crackle and release their aroma.
2 minutes
Tempering the spices enhances the chutney's flavor.
- 2
Add chopped green chili and grated ginger. Sauté for 1 minute until fragrant.
1 minute
Do not burn the ginger; sauté just until aromatic.
- 3
Add diced raw mango to the pan. Mix well with the tempered spices.
1 minute
Use slightly tart, firm mangoes for the best texture.
- 4
Add jaggery, salt, and red chili powder. Mix thoroughly to combine all ingredients.
2 minutes
Jaggery adds depth and natural sweetness.
Why This Dish is Healthy
This Mango Chutney is a healthy choice because it uses fresh, whole ingredients and avoids refined sugar, making it suitable for calorie-conscious diets. The chutney is packed with vitamins and fiber, while the minimal use of oil keeps it heart-friendly. It's a versatile condiment that adds flavor without excess calories, making it perfect for weight management and balanced eating.
Mango Chutney is naturally low in fat and contains no cholesterol. Raw mangoes are rich in vitamin C, antioxidants, and dietary fiber, supporting immunity and digestive health. Jaggery is a more nutritious alternative to refined sugar, providing trace minerals. The use of cold-pressed oil and minimal sweetener keeps the calorie count low. Spices like ginger and mustard seeds aid in digestion and metabolism.
Pro Tips
- 💡Tip 1: Use semi-ripe mangoes for a perfect sweet-tart balance.
- 💡Tip 2: Stir occasionally while cooking to prevent sticking.
- 💡Tip 3: For smoother texture, lightly mash the chutney before storing.
- 💡Tip 4: Add a pinch of roasted cumin powder for an extra flavor boost.
- 💡Tip 5: Always use a clean, dry spoon to extend shelf life.
Storage & Serving
Keeps for up to 1 day at room temperature. Refrigerate in an airtight container for up to 1 week for best freshness.
Best served: Lunch or Snack Time
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 50.0 kcal |
| Protein | 0.4 g |
| Carbohydrates | 45.0 g |
| Total Fat | 0.2 g |
| Fiber | 1.2 g |
| Sugars | 42.0 g |
| Iron | 0.5 mg |
| Calcium | 18.0 mg |
| Sodium | 480.0 mg |
| Potassium | 110.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 320.0 IU |
| Vitamin C | 8.0 mg |
| Magnesium | 10.0 mg |
| Zinc | 0.1 mg |
| Phosphorus | 11.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 7.0 µg |
