Cape Malay Mango Atjar – South African Mango Chutney

May 16, 2023May 16, 20230 3
Cape Malay Mango Atjar - South African Mango Chutney recipe
in Chutney

Prep

20 min

Cook

1 hr

Ready In

1 hr 20 min

Level

Easy

Rating

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Ingredients

1 1/2 kg green mangoes , peeled , stoned and cut into 2cm chunks
500 ml white vinegar
250 g white sugar
200 g blanched almonds , chopped
2 onions , peeled and sliced
2 tablespoons peeled chopped fresh gingerroot
1 teaspoon cayenne pepper
1 teaspoon mustard seeds
2 garlic cloves , peeled and crushed
5 peppercorns
1 teaspoon salt

Nutrision Information

Servings Per Recipe
10-12
Calories
154
Sugar
30g
Fat
4g
Cape Malay Mango Atjar, also known as South African Mango Chutney, is a flavorful and spicy condiment made with green mangoes, toasted almonds, onions and ginger. It is a popular accompaniment to curries, rice dishes and sandwiches in South Africa. The recipe has evolved over the years, incorporating a blend of Indian and Dutch culinary influences. The chutney is also a staple condiment in traditional Cape Malay cuisine, which is a fusion of African, Malaysian and Indonesian flavors.

Instructions

1.In a pan, add the vinegar, sugar, cayenne pepper, mustard seeds and salt. Bring it to a boil, stirring until the sugar dissolves.
2.Add the mangoes, onions, ginger, garlic and peppercorns. Simmer for 45 to 60 minutes until the mangoes are soft.
3.In a separate pan, toast the chopped almonds.
4.Mix the almonds with the mango chutney.
5.Allow the chutney to cool before serving.

PROS

Cape Malay Mango Atjar has a unique flavor profile, a perfect blend of sweet, tangy and spicy flavors.
It goes well with any savory dish and can be stored for several weeks in airtight jars.

The chutney provides a good dose of fiber, vitamins and minerals from the mangoes and almonds.

CONS

The sugar content in this recipe is quite high, which can be a concern for people with diabetes or trying to limit their sugar intake.
Additionally, the high vinegar content may cause indigestion for some people.

HEALTH & BENEFITS

Mangoes in the chutney are a good source of fiber, antioxidants, potassium and vitamins A and C. Almonds provide protein, healthy fats and vitamin E, which is good for skin health. However, due to the high sugar content, this chutney should be consumed in moderation as part of a balanced diet.

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