Pumpkin and Apple Chutney
Healthy, because
Even smarter
Nutritional values
Pumpkin scores with vitamin A for healthy vision. The vitamin and contained silicic acid make it a real beaty food, because beautiful skin and firm nails are guaranteed by the pumpkin. The mango is the queen of provitamin A among fruits. This vitamin precursor supports the skin in cell renewal and also gives us beautiful and healthy skin.
The chutney is used in many dishes such as burgers, sandwiches, goat cheese, steaks, but also fish and lamb. If you like a little bit of spice, you can add a pinch of chilli flakes to the hearty jam
. To achieve a long shelf life, you should boil the clean glasses for about 10 minutes in boiling water, let them dry and then fill them.
(Percentage of daily recommendation)
| Calorie | 651 cal. | (31 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 122 g | (81 %) | ||
| Sugar added | 50 g | (200 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 22.7 μg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,686 mg | (42 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 192 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 117 g |
Ingredients
- Ingredients
- 800 grams Pumpkin (peeled and seeded)
- 2 Apple
- 1 large ripe Mango (ripe)
- 100 grams raisins
- 50 grams Pumpkin seed
- 400 milliliters Fruit Vinegar
- 2 Tbsps yellow Mustard seed
- 150 grams cane sugar
- 1 tsp salt
- ¼ tsp cayenne pepper
Preparation steps
Cut pumpkin flesh into cubes. Peel, quarter and remove seeds from apples. Peel mango and cut the flesh away from the pit.
In a pot, combine pumpkin, apple and mango with all of the remaining ingredients. Bring to a boil and simmer, stirring occasionally until chutney is thick, about 40 minutes. Immediately divide chutney among hot, rinsed jars and seal immediately.
Turn jars upside down and let cool about 15 minutes. Turn jars right-side up and let cool completely. Store in a dark place up to 3 months.
