Name: Sugar-free Mango Chutney Recipe
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 6
Ingredients: 1 medium mango, peeled and diced into 1 cm cubes; 1 small onion, finely chopped; 1 clove garlic, minced; 1 inch piece fresh ginger, finely grated; 2 tablespoons apple cider vinegar; 2 tablespoons dates, finely chopped; 2 tablespoons raisins; 1 teaspoon ground cumin; 1 teaspoon ground coriander; 1/2 teaspoon ground turmeric; 1/2 teaspoon ground cinnamon; 1/4 teaspoon ground cardamom; 1/4 teaspoon chili flakes (optional, for heat); 1/2 teaspoon sea salt; 1/4 teaspoon freshly ground black pepper; 1/4 cup water

Sugar-free mango chutney offers a combination of sweet and tangy flavors without refined sugar. It caters to diabetic-friendly and keto diets while providing a lower-calorie option and a low glycemic impact.

With customizable sweetness and extended shelf life, it ensures health-conscious indulgence and versatile culinary appeal.

You can use it to enhance a wide variety of dishes across cuisines, including savory pairings, breakfast toppings, snacks, appetizers, or even as a main course enhancement.

To make a sugar-free mango chutney, use the following ingredients as replacements for refined sugar:

Mangoes: Ripe mangoes provide a naturally sweet and juicy base. As they cook down, their natural sugars become concentrated, adding sweetness without the need for refined sugar.
Dates: Finely chopped dates are an excellent natural sweetener. They’re rich in fiber, which helps regulate how the sugars are absorbed by the body. Dates also add a slight caramel-like flavor, giving the chutney depth and richness.
Raisins: Raisins contribute a gentle sweetness that pairs well with mangoes and dates. As the chutney cooks, the raisins soften and blend seamlessly into the mixture, naturally enhancing its overall sweetness.
Apple Cider Vinegar: Although not a sweetener, the tanginess of apple cider vinegar enhances the perception of sweetness by balancing the flavors. This interplay between sweet and tangy is essential for creating a satisfying chutney without refined sugar.

While dates and raisins are naturally sweet, they are used sparingly in this recipe to maintain a balance suitable for diabetic and sugar-conscious lifestyles. For a stricter sugar-free alternative, you can use keto-approved sugar substitutes such as monk fruit or erythritol.

Ingredients

Step-by-Step Instructions

Step 1: Prepare the Ingredients

Peel and dice the mango into small cubes (about 1 cm). Finely chop the onion, garlic, and dates. Grate the ginger.

Step 2: Sauté Aromatics

In a medium saucepan over medium heat, add a splash of water. Once warm, sauté the chopped onion and grated ginger until the onion becomes soft and translucent, about 5 minutes. Stir frequently to prevent sticking.

Step 3: Combine Ingredients

Add the garlic, diced mango, chopped dates, raisins, apple cider vinegar, and all the spices (cumin, coriander, turmeric, cinnamon, cardamom, and chili flakes if using). Sprinkle in the salt and pepper.

Step 4: Add Water

Pour in 1/4 cup of water and stir well to combine all the ingredients.

Step 5: Simmer the Chutney

Bring the mixture to a gentle boil. Reduce the heat to low, cover the saucepan, and let it simmer for 30-45 minutes. Stir occasionally to prevent burning and ensure even cooking.

Step 6: Mash for Texture

Use a potato masher or the back of a spoon to mash some of the mango pieces. This will create a chunky yet smooth chutney texture. Leave some pieces intact for a rustic feel.

Step 7: Check Consistency

Continue simmering uncovered if the chutney seems too liquid, allowing it to thicken to your desired consistency.

Step 8: Cool and Store

Remove from heat and let the chutney cool completely. Transfer it to a clean, airtight jar. Store in the refrigerator for up to 2 weeks.

Sugar-free Mango Chutney Recipe