Mango-Mint Chutney

 

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Originating in India, chutneys are fruit cooked in spices, and served alongside meals, adding a burst of flavour to just about any dish.

If you love mango, you are going to love this easy to make mango chutney. Use a firm mango for chutneys. I have used ripe mango in the past and stirred in the spices cooked in ghee afterwards. For this recipe I used a firm greenish, yellow, red variety that was sweet, with sour notes, likely a Kent variety.

At home, we add chutneys to lentil burgers, rice dishes, kichari, or blend them in salad dressing for a fruity taste. Check out this cilantro chutney recipe.

Mango Chutney

Yield: 1 cup
Prep Time: 5 minutes
Cook Time: 10 minutes


ingredients

1 large mango
½ tsp olive oil or ghee      
½ tsp ground fennel                  
½ tsp ground coriander  
¼ tsp grated ginger (fresh or dry)
¼ cup spring water        
1 Tbsp lime juice 
2 tsps fresh mint leaves, chopped finely  
1/8 tsp soma salt

DIRECTIONS

  1. Cut the bottom of the mango and discard. Cut and score the mango, removing small chunks of mango and set aside.

  2. Finely chop the mint and set aside.

  3. In a small pot, heat up ghee or olive oil on medium-low heat and add fennel, coriander and ginger. Combine all together until aroma is released, about a couple of minutes.

  4. Add the mango and spring water to the spices, and combine all together. Turn heat up to medium. When it starts to bubble up a bit, turn down heat to low, you may need to add some more water at this point.

  5. Cover with a lid and cook for 5 minutes on low heat.

  6. Transfer into a bowl and let cool, then add lime juice, soma salt and finely chopped mint leaves.

Best consumed within a few hours, however, you can refrigerate with a tight fitting lid for up to a week.

Enjoy!

 
 

Ayurvedic Profile of Ingredients

Mango- green mango is traditionally used to make chutney; mangos, like all fruits naturally contain a lot of soma- cooling energy with earth and water elements dominating, which is why Ayurveda recognizes raw fruit best eaten alone, preferably in the afternoon when agni, or sun energy is higher when our digestive fire is also the highest, compared to morning and evening.

Coriander-  astringent, mildly sweet and slightly pungent taste; cooling effect; binds toxins and heavy metals for elimination through the urinary channels; pacifies acid stomach

Fennel- sweet and pungent taste; enhances digestive fire; supports digestion

Cilantro- astringent, slightly pungent taste; cooling effect; binds toxins and heavy metals for elimination through the urinary channels; pacifies acid stomach

Lime- sour taste, but has a sweet post-digestive effect; alkalizing compared to lemon; high in Vitamin C

Mint- cooling, opens circulatory channels

Soma salt- Himalayan rock salt, considered to be the best salt with a high mineral content, and cooling quality, compared to other salts

 
 
 
 
 

References

Vaidya R. K. Mishra- Notes from Shaka Vansiya Ayurveda Courses, Practicum, Conferences and Lectures 2003-2015

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