Nutrition Facts
Green mango and coconut chutney
Amount Per Serving
Calories 152
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 5g31%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 202mg9%
Potassium 302mg9%
Carbohydrates 26g9%
Fiber 4g17%
Sugar 22g24%
Protein 2g4%
Vitamin A 1547IU31%
Vitamin C 52mg63%
Calcium 22mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Green mango and coconut chutney
Chutneys are a hugely important part of Nepalese cuisine.
Servings: 6 servings
Calories: 152kcal
Equipment
- Pestle and mortar
- Food processor
- airtight container
Ingredients
- 4 small green mangoes
- ½ tsp salt
- ½ tsp Kashmiri chilli powder or medium hot chilli powder
- 4 garlic cloves chopped
- 15 g fresh ginger peeled and chopped
- 50 g grated fresh or frozen coconut
- 1 tbsp caster sugar
- 1 tbsp lemon juice
- 1 tbsp fresh coriander leaves
- 2 tbsp vegetable oil
Method
- Peel and stone the mangoes and cut the flesh into a small dice. Crush the mango pieces and salt in a large pestle and mortar to break them up. Add the rest of the ingredients and crush into a paste. Alternatively, place the mango pieces and salt in a food processor and pulse a few times, until slightly crushed. Add the rest of the ingredients and process to a coarse paste.
- Check and adjust the seasoning, adding more salt, sugar or lemon juice, to taste. Stored in an airtight container and refrigerated, this will keep for three to four days.
Nutrition
Calories: 152kcal | Carbohydrates: 26g | Protein: 2g | Fat: 6g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 202mg | Potassium: 302mg | Fiber: 4g | Sugar: 22g | Vitamin A: 1547IU | Vitamin C: 52mg | Calcium: 22mg | Iron: 1mg