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Mango chutney - microwave
This easy-to-make mango chutney is great with curried dishes.
What you need
- 450 g fresh mangos
- 225 g cooking apples, peeled, cored and sliced
- 1 tsp salt
- 175 g onions, peeled and finely chopped
- 150 ml distilled or light malt vinegar
- 1 tsp ground ginger
- 1 tsp chilli powder, optional
- 275 g demerara sugar
Method
Peel and slice the fresh mangos, or slice the canned mangos. Place in a bowl with the apples. Sprinkle with salt. Leave to stand for 2-1 days.
Rinse and drain the fruit and place in a large bowl with the onion. Cover and cook in the microwave for 6 min on 100% (FULL) power, stirring once, halfway through.
Add the vinegar, spices and sugar. Mix well and cook, uncovered, for 20 min, stirring every 5 min until the chutney is thick.
Pour into warmed jars, seal and label.
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Preparation 20 minutes Cook 26 minutes Waiting » 2 hours Stand 2 hours - 3 hours Total 2 hours, 46 minutes -
Energy 1535 kcal/serving Fat 0.17 g/serving Carbohydrates 392.57 g/serving Glycaemic Index 57 Glycaemic Load 227.14 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 6422 | 392 | 10475 | 8350 |
| Energy (kcal) | 1535 | 93.9 | 2500 | 2000 |
| Protein (g) | 5.13 | 0.31 | ||
| Carbohydrate (g) | 395 | 24.2 | 345 | 275 |
| Fat (g) | 2.72 | 0.17 | 95 | 70 |
| Fat (saturated) (g) | 0.57 | 0.03 | ||
| Fibre (g) | 16.6 | 1.02 | ||
| Sodium (mg) | 2472 | 151 | ||
| Salt (equivalent) (g) | 6.18 | 0.38 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1847 | 112 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 1.05 | 0.06 | 2 |
| Vitamin C (mg) | 146 | 8.96 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 5.48 | 0.34 | 10 |
| Zinc (mg) | 1.26 | 0.08 | 15 |
| Calcium (mg) | 333 | 20.4 | 800 |
| Folate (mcg) | 103 | 6.30 | 200 |
| Iron (mg) | 6.96 | 0.43 | 14 |
| Magnesium (mg) | 152 | 9.30 | 300 |
| Niacin (mg) | 3.61 | 0.22 | 18 |
| Pantothenic acid (mg) | 1.34 | 0.08 | 6 |
| Riboflavin (mg) | 0.36 | 0.02 | 1.6 |
| Phosphorous (mg) | 193 | 11.8 | 800 |
| Thiamin (mg) | 0.40 | 0.02 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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