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Mango Ketchup

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

Prep time: 15 minutes

What you need:

  • 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

What to do:

  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.

Nutritional analysis (per serving):

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

Serves: 4

Serving size: 3/4 cup

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
Date reviewed: November 2015