Chutney sauce in Indian cuisine, recipe using mango. Energy value and effects on the body. What dishes is the sauce served with, how did it end up on the table of the European consumer?
Mango Chutney is a thick Indian sauce, a versatile condiment that cannot be used on its own. The consistency can be patchy, with pieces of fruit, or pasty, homogeneous. The aroma is spicy, intense; taste - sweet, sour, spicy. Served separately from the main course, chilled, in sockets or sauce bowls.
How is mango chutney made?
There are many recipes for mango-based sauce, the list of ingredients may vary depending on the variation of chutney cooking, it is possible to prepare the seasoning with and without heat treatment.
Mango Chutney Recipes:
- Simple chutney sauce … Several fresh but firm mangoes, 4-5 pieces, are peeled and cut into equal cubes. Hot green pepper pods, 8 pcs., Grind into porridge together with the pulp of 2 coconuts, pre-draining the juice. They mix everything, add salt, add sugar to taste, if very thick, dilute with liquid from coconuts. It is best to let stand for 2 hours in a cool place under the lid, but can be served immediately without insisting.
- Quick Mango Chutney Recipe … The fruits - the main ingredients - are prepared as in the previous recipe. 6 tbsp. l. raisins are poured with boiling water for 15 minutes. Then the liquid is carefully filtered off. In a thick-walled saucepan, melt 1.5 cups of brown sugar, pouring the same amount of apple cider vinegar. When bubbles appear, add finely chopped mango, raisins and grated ginger root, not dried, 6 tbsp. l., pepper and salt. When the consistency is thick, turn off. Cooking time - from 15 minutes to 1 hour. Insist for at least 3 weeks in the refrigerator, in a closed container.
- Multicomponent Indian Chutney … 3-4 large mango fruits, on average 350 g each, are crushed. Add 2-3 crushed garlic teeth and 6 g of grated fresh ginger root to the same container. In a deep frying pan - this is the most convenient dish for long-term cooking - they heat 1, 5 tbsp. l. olive oil, add garlic and ginger, leave for 30 seconds and add spices: 0.75 tsp each. turmeric and cinnamon, 1, 5 tsp each ground coriander, tamarind and cumin fruits, 3 tsp. nigella, a large pinch of salt and nutmeg, 3 clove buds. When a rich smell appears (this happens after a few seconds), it is the turn of the main ingredients. Put mango, 100 g of coconut sugar into a container, pour in Jerusalem artichoke syrup - 150 ml, as well as 75 ml of balsamic vinegar. Cook for about an hour.
- Mango Chutney recipe for a European … Fruit pulp, 500 g, mixed with 2 chopped garlic teeth and let it brew. In a thick-walled saucepan, melt a quarter cup of regular sugar with 2 tbsp. l. honey and 4 tbsp. l. balsamic or white vinegar. As soon as the sugar dissolves, the fire is reduced so that the mixture languishes, and only then the garlic mango is spread, seasoned with 1/4 tsp. ground chili and 1/4 tsp. dried ginger powder, paprika and chopped cinnamon. This option is usually served hot.
All mango chutney sauces can be served immediately, hot or cold. But if you put it in sterilized jars and let it brew for 3-4 weeks in the refrigerator, the taste will become more intense.
If you plan to harvest mango chutney for future use, then choose options with heat treatment for at least an hour, which include vinegar. Banks must be sterilized. Store only in a cool place - in a cellar or refrigerator.
Composition and calorie content of mango chutney
The energy value of different mango chutney sauces, despite the different amounts of herbal ingredients and the method of processing, does not change significantly.
The calorie content of spicy mango chutney is 107 kcal per 100 g, of which:
- Proteins - 0.6 g;
- Fat - 0.6 g;
- Carbohydrates - 24, 8 g.
The amount of vitamins and minerals depends on the preparation method. If heat treatment is not carried out, then almost completely useful substances are preserved. When heated, they partially disintegrate, but not completely.
Calorie content of multicomponent mango chutney sauce, with the addition of vegetable oil - 285 kcal, of which:
- Proteins - 0.4 g;
- Fats - 10, 9 g;
- Carbohydrates - 49.5 g.
Vitamins per 100 g:
- Carotene - 130 mcg;
- Thiamine - 0.02 mg;
- Riboflavin - 0.03 mg;
- Niacin - 0.1 mg;
- Vitamin C - 1 mg
There are more nutrients in raw mango chutney sauce. In addition to the vitamins already listed, there is tocopherol, biotin, vitamin K.
Minerals per 100 g:
- Sodium - 1090 mg;
- Potassium - 57 mg;
- Calcium - 23 mg;
- Magnesium - 27 mg;
- Phosphorus - 10 mg;
- Iron - 2.30 mg;
- Copper - 0, 10 mg;
- Zinc - 0.1 mg;
- Chlorine - 1720 mg;
- Manganese - 0.1 mcg.
The mango chutney contains a small amount of selenium and iodine
Thanks to tropical fruits, the body is replenished with omega-3 and omega-6 polyunsaturated fatty acids. Omega-3 has an analgesic effect and accelerates the epithelialization of organic tissues. Omega-6 improves the quality of hair and nails, suppresses inflammation of the skin. It is very important that these substances are in limited quantities. An overabundance of omega-6 has a negative effect: it thickens the blood, increases the incidence of cardiovascular diseases and oncological processes. The composition of the multicomponent seasoning is balanced, and does not have a negative effect on the human body.
If it is necessary to control weight, and vegetable oil is used as one of the components of mango chutney, the calorie content of the sauce is calculated on an individual basis. Indeed, in 1 tbsp. l. vegetable oil 125 kcal.
Note! Mango chutney can be included on vegetarian and vegan menus.
Health benefits of mango chutney
If no heat treatment was used in the preparation of the seasoning, the sauce acts as a vitamin and mineral complex, replenishes the reserve of nutrients necessary for healthy life.
The benefits of mango chutney, regardless of the cooking technology:
- Accelerates peristalsis, eliminates chronic constipation, prevents recurrence of the disease in chronic obstruction.
- Increases the production of saliva, prevents the appearance of stomatitis and gingivitis, periodontal disease, exacerbation of tonsillitis and pharyngitis.
- Eliminates vascular and intestinal spasms.
Uncooked Indian Chutney Sauce:
- The production of hemoglobin increases, the appearance of anemia is prevented;
- Immunity is strengthened, with the introduction of pathogenic microorganisms, macrophages are released in large numbers;
- The work of the cardiovascular system is normalized;
- The permeability of the vascular walls decreases;
- Painful sensations are relieved and blood pressure is stabilized;
- The growth of cancerous formations stops, the production of atypical cells is inhibited;
- The function of the reproductive system in men is supported.
Like all delicious meals, mango chutneys increase serotonin production. Such exposure helps to cope with stress, relieve irritation and relieve tension.
The introduction of seasoning into the body helps to lose weight. Metabolic processes are accelerated, more energy is released. With an active lifestyle and a decrease in the daily caloric intake of the diet, the dissolution of the fat layer begins. This property is especially useful for women: the number and thickness of cellulite deposits are reduced, youth is prolonged by increasing skin tone.
Read more about the health benefits of onion chutney
Contraindications and harm of mango chutney sauce
Sauce containing a large amount of ingredients can cause an allergic reaction. Therefore, acquaintance with a new taste should be started with small portions, especially if you have not tried tropical fruits before.
You should not introduce seasoning into the diet of preschool children, women during breastfeeding and people with reduced immunity, especially without preliminary heat treatment, since the effect on the body is impossible to predict.
The harm of mango chutney for pregnant women is observed due to the mandatory ingredients - a mixture of spices and ginger root. Such a complex of spices has a tonic effect on the body and can provoke uterine contraction. If a woman is used to eating sauce since childhood, then she can focus on her own feelings.
The lack of heat treatment increases the microbiological hazard of mango chutney. Despite the large number of components that have the effect of a preservative (salt and vinegar), chutney sauce quickly turns sour. It is dangerous to use unripe fruits for cooking. Fermented seasoning or made from green fruits causes digestive upset, nausea, diarrhea, pain and intestinal cramps, and sometimes intoxication.
The absolute contraindications to the use of mango chutney are chronic pancreatitis, hepatic and renal dysfunction, relative - chronic gastritis, peptic ulcer disease, biliary dyskinesia, gout, bronchial asthma.
It is necessary to temporarily abandon the hot seasoning with frequent bouts of hypertension - due to the property to tone up blood vessels (blood pressure rises), and also at high temperatures - it can rise even more.
Don't mix mango chutneys with alcoholic beverages. The elimination of ethyl alcohol is delayed, intoxication occurs faster. It is recommended, against the background of a hangover syndrome, to eat some kind of dish with a high content of ascorbic acid, which increases the speed of peristalsis. However, sauce with tropical fruits is not suitable for this purpose - it can provoke secondary intoxication, the appearance of headaches and vomiting. There may be a lack of coordination.
Mango Chutney Recipes
The universal sauce can be served with cereal dishes or pasta, and seasoned with it on casseroles. But it goes best with meat - lamb, pork or beef. Well sets off dry chicken or fish. But it is not customary to introduce it into burgers.
Recipes with Mango Chutney Sauce:
- Stewed shrimp … In large king prawns, the legs and head are removed, the esophagus is pulled out. The shell is removed one at a time. The tail can be left, it plays a "decorative role". Rub the peeled carcasses with mango sauce and refrigerate for 30 minutes. Fry red onion rings, a few mint leaves, half a fresh cucumber, cut into pieces, pour in 1 tbsp. l. lime juice and spread the shrimp. Stew them for 10 minutes under the lid. Serve with cold chutney and roast.
- Grilled lamb … Fresh chutney is mixed with kefir, in a 1: 2 ratio. The meat is cut into portions, lightly beaten and left to marinate in the refrigerator for 8 hours. Lamb is grilled and served hot with chilled tropical fruit sauce. According to the same recipe, meat is cooked on ribs.
See also Peanut Chutney Recipes.
Interesting facts about mango chutney
Chutney is popular not only in India, it is served in the Caribbean and Africa. In India it is not only a seasoning, but a tradition with many recipes. There are more than 100 options only based on mango. The purpose of the sauce is to whet the appetite, speed up the digestion of food, prevent food poisoning, which is very important in the tropics - natural preservatives extend the shelf life of food.
The first chutneys were tried by the colonialists from the United Kingdom. They brought their favorite thick sauce to the country back in the 17th century. The initial version was a mango version. Since chutney was expensive, the chefs adapted the recipe for the local consumer. Tropical fruits were replaced with melons or peaches, the amount of spices was selected empirically. Only in the 19th century did the British try other flavors - the product was exported on an ongoing basis.
But attempts to adapt the "Indian" mango chutney sauce have not stopped. According to the legend of English cooks, Major Gray, a legendary literary personality, was the first to achieve an original taste with peaches. In the USSR, there was a similar character - Vasily Terkin. The mango chutney is mentioned in the works of Conan Doyle. Possible ingredients are lemon and lime juice, raisins and prunes, onions and garlic, spices - cinnamon, ginger in all types and various varieties of pepper, sugar (regular or cane), stevia, salt, turmeric, coriander and others.
Watch the video about mango chutney:
From what chutney sauce is eaten with in India, you can understand how it was prepared. For festive banquets, it is customary to serve chilled mango seasoning after prolonged digestion and infusion for a month, and for a daily meal - a mixture of raw fruits with spices. You can choose any option to surprise guests in Europe. If an unusual and very tasty sauce is on the table, even the most bland dishes can become culinary masterpieces.
