Sugar-free Pumpkin Chutney

Written by missblasco on 4 de October de 2018. Posted in BASICS, RECIPE.

Aprende a preparar un chutney de calabaza sin azúcar, su sabor intenso es ideal para condimentar tus platos de carne y acompañar quesos fuertes.

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Sugar-Free Pumpkin Chutney: A Low-Carb, Autumn Condiment

Autumn brings a bounty of seasonal flavors, and pumpkin is a star of the season. If you’re looking for a versatile, low-carb condiment to elevate your meals, this sugar-free pumpkin chutney is your answer. A sweet, sour, and subtly spicy blend of pumpkin, onion, pepper, and spices, this chutney is cooked in apple cider vinegar for a tangy kick. Originating in Indian cuisine around 500 BC, chutney has traveled the world, pairing beautifully with meats, strong cheeses, or even almond okara crackers. Naturally sweetened by pumpkin’s inherent sweetness, this gluten-free, keto-friendly recipe skips added sugars, making it perfect for health-conscious eaters. Let’s explore why this sugar-free pumpkin chutney is a must-have, its nutritional benefits, and how to make it at home!

What is Chutney?

Chutney is a preserve-like condiment made from fruits or vegetables cooked with vinegar, spices, and sometimes sugar, resulting in a complex flavor that’s sweet, sour, and spicy. Rooted in Indian cuisine, it was embraced by the Romans, British Empire, and beyond, spreading to Australia and North America. In India, chutneys are often fiery; in Britain, they’re milder and preserved in jars. This sugar-free pumpkin chutney leans toward a mild, versatile profile, perfect for:

Meats: Complements pork, game, or roasted chicken.
Cheeses: Enhances strong varieties like Roquefort, Manchego, or goat cheese.
Snacks: Pairs with low-carb crackers or crudités for a healthy appetizer.
Charcuterie Boards: Adds a sophisticated touch alongside sausages and nuts.

Its spiced, slightly tangy flavor elevates dishes, making it a kitchen staple for autumn and beyond.

Sugar-free pumpkin chutney is a low-carb, gluten-free condiment that elevates meats, cheeses, and keto snacks with its sweet-spicy flavor.

Nutritional Benefits of Pumpkin Chutney

This chutney is a nutritional gem, driven by pumpkin and clean ingredients.

Pumpkin

Low-Calorie: About 26 kcal per 100g, ideal for weight management.
Low-Carb: Only 7g carbs per 100g, fitting keto and low-carb diets.
High Fiber: Promotes digestion, satiety, and blood sugar control.
Vitamin-Rich: Packed with beta-carotene (provitamin A for vision and immunity), vitamin C (antioxidant), and vitamins E, B1, B2, B3, and B6.
Mineral Source: Potassium, phosphorus, and magnesium support heart and muscle health.
Folate: Essential for cell function and pregnancy health.

Supporting Ingredients

Apple Cider Vinegar: Aids digestion, supports blood sugar control, and adds a tangy, sugar-free zing.
Onion and Pepper: Low-calorie, fiber-rich veggies with antioxidants (e.g., quercetin in onions).
Spices (Cinnamon, Ginger, Nutmeg): Anti-inflammatory and antioxidant properties, with minimal calories or carbs.
Chili (Optional): Capsaicin boosts metabolism and adds a mild kick without carbs.

By skipping sugar, this chutney relies on pumpkin’s natural sweetness, keeping it diabetic-friendly and aligned with keto or gluten-free diets. It’s a condiment that enhances flavor without compromising health.

Made with pumpkin, apple cider vinegar, and spices, it’s nutrient-dense, diabetic-friendly, and easy to prepare.

Sugar-Free Pumpkin Chutney Recipe

This easy recipe is quick to prepare, versatile, and stores well, making it a perfect autumn condiment. It’s beginner-friendly and customizable.

Ingredients (Makes ~2 cups)

2 cups (300g) pumpkin, peeled and diced
1 small onion (100g), finely chopped
1 red bell pepper (100g), diced
½ cup apple cider vinegar
1 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground nutmeg
1 small chili, seeded and chopped (optional, for mild heat)
½ tsp sea salt
Optional: 1-2 tsp monk fruit sweetener (if extra sweetness is desired)

Instructions

Prep Ingredients: Dice pumpkin, onion, and bell pepper into small, uniform pieces for even cooking.
Cook the Base: In a medium saucepan, combine pumpkin, onion, bell pepper, apple cider vinegar, and salt. Bring to a simmer over medium heat, stirring occasionally.
Add Spices: Stir in cinnamon, ginger, nutmeg, and chili (if using). Reduce heat to low and cook for 20-25 minutes, stirring occasionally, until the mixture thickens into a jam-like consistency. If using monk fruit sweetener, add it in the last 5 minutes.
Cool and Store: Remove from heat and let cool. Transfer to sterilized glass jars and refrigerate. It keeps for up to 2 weeks.
Serve: Spoon over roasted meats, pair with cheeses (e.g., Manchego, Mahón, or goat), or serve with almond okara crackers for a low-carb snack.

Tips for Success

Customize Spices: Swap nutmeg for cloves or use a curry blend for an Indian-inspired twist.
Control Heat: Omit chili for a milder flavor or add more for a spicier kick.
Batch Prep: Double the recipe and store in jars for gifting or quick use.
Serving Ideas: Try with grilled pork, on a keto charcuterie board, or as a sandwich spread.

This versatile chutney stores well and adds a healthy, autumnal touch to any meal or charcuterie board.

Why Pumpkin Shines in Autumn

Like sweet potato, pumpkin is an autumn favorite, at its peak flavor and nutrition from September to November. Its natural sweetness eliminates the need for sugar in recipes like this chutney, making it a low-carb hero. Whether roasted, pureed, or diced, pumpkin’s versatility extends to soups, desserts, or condiments, offering endless culinary possibilities.

More Pumpkin Recipes

Pumpkin Soup: A creamy, low-carb starter.
Pumpkin Muffins: Gluten-free, sugar-free treats.
Pumpkin Fries: A crispy, keto-friendly side.

Sugar-free pumpkin chutney is a low-carb, gluten-free condiment that brings autumn’s finest flavors to your table. With pumpkin, apple cider vinegar, and a blend of cinnamon, ginger, and nutmeg, it’s a sweet-sour-spicy delight that pairs perfectly with meats, cheeses, or almond okara crackers. Its clean ingredients and natural sweetness make it a must-have for keto, diabetic-friendly, or health-conscious diets. Have you tried chutney before? What’s your favorite way to use pumpkin? Share your thoughts in the comments and explore more low-carb recipes on our site. Whip up this chutney and savor the taste of autumn! Cheers!

Craving more low-carb goodness? Discover these recipes next:

Homemade ketchup

Chutney de calabaza

Aprende a preparar un chutney de calabaza sin azúcar, su sabor intenso es ideal para condimentar tus platos de carne y acompañar quesos fuertes.

4.75 from 4 votes

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Prep Time 15

Cook Time 20

Total Time 35

Course Básicos, condimento, Salsa

Cuisine Británica, hindú, sin azúcar

Servings raciones

Calories 26 kcal

Ingredients

200 gramos calabaza cocida (Yo la cocí al horno)
100 gramos manzana golden, pelada
100 gramos cebolla cruda (1/2 cebolla mediana aproximadamente)
40 gramos pimiento rojo (1/4 de pimiento)
1 cda aceite de oliva virgen extra
1 guindilla
1/4 tsp jengibre
1/4 tsp nuez moscada
1/4 tsp canela molida
1/4 taza vinagre de manzana
2 tbsp zumo de limón
1/2 taza agua

Instructions

En una sartén, añade el aceite de oliva y sofríe la cebolla cortada en juliana, añade el pimiento cortado en trocitos pequeños y sofríe también.
Corta la manzana en cubos no muy grandes y añádela también, deja que se cocine un poco.
Agrega la calabaza, previamente cocida al horno, cortada en trozos no muy grandes y dale unas vueltas. (Si la calaaza está cruda añádela después de la cebolleta y deja que se cocine a fuego moderado con la sartén tapada).
Añade la guindilla, que se sofría un poco y acto seguido las especias.
Es el turno del vinagre, el agua y el zumo de limón, deja que hierva, baja el fuego y que se cocine durante unos 20 minutos, es importante que todos los sabores se unan.
Cuando esté cocido y aún caliente envasa el chutney en botes de vidrio, cierra las tapas y deja que se enfríen boca abajo, primero a temperatura ambiente y después en la nevera.
Te recomiendo que lo consumas al día siguiente, los sabores se habrán unido, habrá reposado y estará delicioso. Úsalo para acompañar quesos y carnes, te encantará.

Notes

Es mejor hacerlo de un día para otro, reposado está mejor.

Ajusta las especias a tu gusto, así como el picante.

Ideal para acompañar quesos fuertes, con roquefort es una delicia.

Envasado en botes de vidrio se conserva en la nevera hasta dos semanas.

Nutrition Facts

Chutney de calabaza

Amount Per Serving

Calories 26 Calories from Fat 9

% Daily Value*

Fat 1g2%

Sodium 2mg0%

Potassium 69mg2%

Carbohydrates 3g1%

Sugar 2g2%

Vitamin A 2715IU54%

Vitamin C 7.3mg9%

Calcium 6mg1%

Iron 0.3mg2%

* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.

Keyword calabaza, chutney

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APPETIZERS, CALABAZA, SALSAS, SIN AZÚCAR, SIN GLUTEN, SIN HARINA, SIN LACTOSA

Sugar-free Pumpkin Chutney