Recipes · Trinidadian · Preserves, Jams, and Pickles
Kuchela (Green Mango Relish)
One serving has 131 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin C (36%). Ready in 125 minutes.
- Preparation: 120 min
- Cooking: 5 min
- Makes: 1 serving (79.5 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 60 g Mango, raw
- 8 g Mustard oil
- 3 g Garlic, raw
- 3 g Chili peppers, red, raw
- 1 g Cumin
- 1 g Mustard seeds
- 0.5 g Turmeric
- 1 g Salt
- 2 g Sugar
Method
- Peel and coarsely grate the mango while still firm and green.
- Toss with the salt and let sit in a colander for about 2 hours to draw out excess moisture, then squeeze dry.
- Toast the cumin and mustard seeds in a dry pan until fragrant, then grind coarsely with the garlic, chili and turmeric into a rough paste.
- Heat the mustard oil until it just starts to smoke, then let it cool slightly to mellow its sharpness, and stir it into the spice paste.
- Mix the spiced oil through the grated mango with the sugar and pack into a clean jar; ready to eat after a few hours, but the flavor develops further over 2-3 more days. Keeps refrigerated for a few weeks.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 131 kcal | 6% |
| Carbohydrates | 13.3 g | |
| Water | 54.7 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 1.2 g | 3% |
| Tryptophan | 0.01 g | |
| Threonine | 0.04 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.07 g | |
| Lysine | 0.07 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.04 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 8.9 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 25.5 mg | 3% |
| Copper | 0.1 mg | 11% |
| Iron | 1.2 mg | 7% |
| Magnesium | 15.8 mg | 5% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 29.1 mg | 4% |
| Potassium | 158 mg | 3% |
| Selenium | 3 µg | 5% |
| Sodium | 391 mg | |
| Zinc | 0.23 mg | 3% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 0.56 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 28.4 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.3 mg | 2% |
| Vitamin A | 34.5 µg | 5% |
| Vitamin C | 27.2 mg | 36% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 3.2 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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