Jul 21, 2013

Homemade Sugar-free Mango Chutney

With as much Indian food as we eat at our house, I always like to have some chutneys on hand. But the store-bought varieties are loaded with processed sugar. Traditionally green (unripe) mangoes are used in chutney. Perhaps that’s why there is so much sugar added to those processed products. But ripe mangoes work just as well in my opinion. I used three barely ripe mangoes and one very ripe one for this recipe.

Chutneys date back to 500 BC and are endless in their variety and ingredients, but they generally consist of fruit, vinegar, and sugar cooked down to a reduction. The word “chutney” is derived from the Sanskrit word caṭnī, meaning to lick… In other words, it’s finger-lickin’ good!

If you like to can things, you can adapt this recipe to make large batches… chutneys make wonderful gifts!

Ingredients:

  • 4 medium-sized mangoes
  • 1″ knob of fresh ginger, grated
  • 4 chopped medjool dates, pits removed
  • 2 garlic cloves, mashed and minced
  • ½ cup hunza raisins (or any golden raisins)
  • 1 tsp Garam Masala spice blend
  • 2 tsp black mustard seeds
  • 1 tsp mango powder (Don’t worry if you don’t have this product. I had it in my spice cupboard as I use it in some Indian dishes, so added a bit to kick up the flavor, but it would be fine without it)
  • ½ cup apple cider vinegar
Directions:

  • Peel and cut the mango into chunks.
  • Place it and the remaining ingredients into a medium sized sauce pan.
  • Simmer on low for about about one hour, until the mango is very soft. Stir frequently. As the mixture reduces, it becomes very thick and could stick and burn on the bottom of the pot.
  • If there are still big chunks of fruit, break them up with a spoon or a potato masher.
  • Cool and serve! (keeps up to four weeks refrigerated)
Makes about 3 cups. Enjoy!

Healthy trails,

19 responses to “Homemade Sugar-free Mango Chutney”

  1. Anonymous says:

    Helyn, it is such fun to see what you have created! Thank you so very much! This sounds just as wonderful as everything else you have posted. I am so grateful for all I am learning from you!

  2. Helyn says:

    You are so welcome! It's wonderful hearing that!! 🙂

  3. Amy says:

    Thank you for the great recipe! Ik added some water, so it wouldn't burn. Greets from the Netherlands!

  4. Helyn says:

    You're welcome Amy! Greeting to you!!

  5. Paige Worthy says:

    Helyn, I made this today to go on top of a baby-kale stuffed pudla. It was UNREAL. Thank you for the delicious recipe!!

  6. Helyn says:

    That's terrific, Paige! Thanks so much for the feedback!!

  7. Poppy Pipkin says:

    I made this in my TMX and it is so so lovely, thank you!

  8. Helyn says:

    You're welcome, Poppy!

  9. Anonymous says:

    could you use different types of fruit or even tomatoes mangoes are not always in season

  10. Helyn says:

    Yes, absolutely! Chutneys are very forgiving that way. 🙂

  11. Joanne says:

    I would like to try this recipes substituting persimmons for the mangos. My question is whether the recipe can take to canning with so little sugar to stay well preserved in a glass jar at room temperature and not refrigerated. Is sugar required to preserve the chutney if it is canned?

    Thank you for experimenting and providing an alternative to sugar.

    • helynskitchen says:

      Hi Joanne. I’m not sure about that. I don’t have a lot of experience in canning but I know that people can soups and other non-sweet things all the time so as long as you follow the traditional canning procedures, using enough heat and sterilized jars, etc. you should be fine. Hope this helps!

  12. EZ Vegan Custom Food Service LLC says:

    Just wondering if you took an existing recipe and simply left out the added sugar, or if you added the dates and / or raisins to add fruit sugar to a recipe. I have a mango chutney recipe I just love, but would like to make it free of added sugar as well. Thank you!

    • helynskitchen says:

      Nope, it was an original recipe, and yes, I used the fruits to replace the sugar. That’s a good idea though, if you have a favorite, just sub the sugar with dates and raisins or even some coconut sugar in place of white sugar would be better. Hope this helps.

  13. EZ Vegan Custom Food Service LLC says:

    Thank you for the tips!

  14. Char says:

    I just made this to accompany my homemade sweet potato curry, it’s so much tastier than the shop bought stuff. I left out the black mustard seeds as my kids wouldn’t eat it with seeds. I also put it in the food processor as my kids prefer less lumps. It’s great eating sugar free, no guilty feeling afterwards 😉 Thanks so much for a wonderful recipe!

  15. David Barry says:

    Made this last night and put it on tandoori-lamb meat loaf. Tossed two pears in, very very good.

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