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Nutrition and Fitness

Mango Ketchup

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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
  • ¼ 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
  • ½ tsp. salt

Directions:

  1. Place a medium sautépan over medium-high heat. Add the oil, and let it get hot (about 1 minute).
  2. Add the onion, scallions, garlic, and ginger. 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: ¾ 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

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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