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–+ servings
Christopher Lower

Low Sodium Indian Mango Chutney

The classic condiment is now a heart healthy version
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Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes
Servings: 2 cups
Calories: 27
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 tbsp Peanut oil
  • 1/2 tsp Panch Phoran An Indian spice blend, or you can use equal parts mixed of ground cumin, ground fennel, ground mustard, and fenugreek
  • 2 medium Semi-ripe Mangoes Peeled, seeded, and finely chopped
  • 1 tbsp Fresh Ginger Grated
  • 1/4 tsp Red Chili Powder
  • 2 tbsp Jaggery or White Sugar
  • 1/8 tsp Garam Masala
  • 1/2 tsp Ground Cloves

Method
 

  1. In a medium skillet, heat the oil over medium high heat. Add the panch phoran (or spice mix) and fry gently while stirring until fragrant - 1 to 2 minutes
  2. Add the ginger and cook for another minute.
  3. Add the mango, red chili powder, garam masala, and he cloves. Stir and simmer for 1 to 2 minutes.
  4. Next add the jaggery or sugar and stir to cook 2-3 more minutes. Don't overcook, as the mixture will become thick.
  5. Transfer the mango chutney to a serving bowl and serve warm or room temperature as a dip or spread. 

Nutrition

Serving: 2tbspCalories: 27kcalCarbohydrates: 5gFat: 1gSodium: 1mgPotassium: 35mg

Notes

You can store the chutney in an air tight container in the refrigerator. It will keep 2-3 days.
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