Mango Ketchup

After you taste it, mango ketchup may be the only ketchup you'll want to have.

Prep time: 15 minutes

Ingredients:

2 tbsp. olive oil
1 small onion, finely chopped
2 tbsp. garlic, finely chopped
3 scallions, green parts only, coarsely chopped
2 tbsp. fresh ginger
1/4 tsp. chopped cilantro
1 tbsp. garlic, finely chopped
meat from 1 ripe mango, coarsely chopped
2 tbsp. lemon juice
1 tsp. hot sauce made from Scotch bonnet peppers
1/2 tsp. salt

Directions:

1. Place a medium sauté pan over medium-high heat. Add the oil, and let it get hot - about 1 minute.
2. Add the onion, scallions, garlic, and ginger and cook, stirring regularly, until the onion begins to soften - about 3 minutes.
3. Add the cilantro, garlic, and mango and cook 1 minute more.
4. Add the lemon juice, hot sauce, and salt and stir to combine.
5. Let the mixture cool slightly, then transfer to the bowl of a blender and pulse until just pureed, adding water 1 teaspoon at a time if necessary to facilitate blending.
6. Transfer to a serving bowl and set aside.

Serves: 4

Serving size: 3/4 cup

Nutritional analysis (per serving):

54 calories
1 g protein
1 g fat
318 mg sodium
14 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use this delicious ketchup to top burgers, fish, and chicken dishes.

Reviewed by: Steven Dowshen, MD

Back To Top