Beetroot And Apple Chutney

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Beetroot And Apple Chutney is an authentic and traditional Indian chutney recipe. This chutney is just perfect with pakoras, samosas or plain parathas. An easy to prepare spicy chutney that makes your taste buds burst with flavour. This tasty chutney is for those who like their food interesting. It combines sweet and sour flavours with the soft, mild taste of beetroot.

Beetroot And Apple Chutney

With crackers and sour cream, along with smoked fish, cold chicken, or gravlax, serve this sweet-and-sour relish.

Ingredients

Ingredient Checklist

  • 1 1/4 pounds small to medium red beets (4 or 5), washed well and patted dry
  • 2 tablespoons extra-virgin olive oil
  • Coarse salt and freshly ground pepper
  • 1 small onion, thinly sliced
  • 3 cups cider vinegar
  • 1 1/2 cups water
  • 1 1/2 cups sugar
  • 4 Granny Smith apples, peeled and cut into 1/2- to 3/4-inch pieces
  • 1/2 teaspoon Dijon mustard

Directions

Instructions Checklist

  • A 400 degree oven is recommended. On a piece of foil with parchment paper, spread the beets with oil. Add salt and pepper to taste. To make a packet, fold the edges. Roast the beets for about an hour, on a baking sheet, until they are soft. Unwrap; allow to cool a little before peeling. Slice into 1/2-inch-long sections.
  • In a medium saucepan over medium heat, cook the onion with the vinegar, water, and sugar. Cook for 3 minutes or until sugar melts. Add the mustard, apples, and beets after turning the heat off.
  • Utilizing a slotted spoon, divide among 3 pint-sized sterilized glass jars, leaving 1/4 inch of headspace at the tops. Clean the rims, then secure them with screw bands and lids.
  • Place jars upright on a wire rack in a big saucepan of hot water, covering with water to a depth of 2 inches, and bring to a boil. a 15 minute boil (or longer, depending on altitude). Using tongs, remove the jars from the saucepan and place them on a pile of fresh towels to cool. When the lids are cool, look for a tiny ding that shows a vacuum seal. After opening, keep all canned goods in the fridge.

Cook’s Notes

Unopened relish can be stored at room temperature for up to 1 year.

Beetroot chutney

Beetroot chutney

It pairs wonderfully with smoked salmon, cold poultry, or grilled halloumi. This lovely blend of earthy sweet beets, zesty lemons, and spicy capers, with warming notes of fennel. It goes well with cheese and makes a superb BBQ relish for almost anything.

Preparation time

less than 30 mins

Cooking time

1 to 2 hours

Serves

Makes 3 x 300ml/10fl oz jars

Ingredients

  • 600g/1lb 5oz raw beetroot
  • 2 unwaxed lemons, finely grated zest only
  • 100ml/3½fl oz lemon juice (about 2–3 lemons)
  • 150ml/¼ pint cider vinegar
  • 1 red onion, finely chopped
  • 2 large cooking apples, peeled, cored and roughly chopped (approx 250g/9oz prepared weight)
  • 2 tsp fennel seeds
  • 200g/7oz granulated sugar
  • 2 tbsp capers or caper berries, roughly chopped
  • large pinch of sea salt
  • few grinds black pepper

Method

  1. The beetroot should only be washed, not peeled. Place the beetroot in a big pot and add cold water to cover. Depending on their size, bring to a boil, then simmer for 30 to 40 minutes, or until just soft. Remove from the heat and allow it briefly cool. When the beetroot is cold enough to handle, gently rub the skin to remove it. Beetroot should be cut into 1 cm (1/2 in) cubes and placed aside.
  2. In a sizable, heavy-bottomed saucepan, combine the lemon zest and juice, vinegar, red onion, apple, and fennel seeds. Place in a medium-high heat source and simmer. Ten minutes of simmering with intermittent stirring will soften the apple bits into a purée. Once the beets has heated through, add the diced beetroot and bring the mixture back to a simmer. Add the sugar and whisk until it is dissolved. Cook for 20 to 25 minutes, or until the mixture resembles jam in thickness and shine. Add the capers and salt and pepper just prior to the conclusion of cooking. Get rid of the heat.
  3. Put the chutney in the prepared jars with a spoon. To remove any air bubbles, completely fill the jars and give them a soft tap on the work surface. Quickly cover with vinegar-resistant lids.
  4. Although the chutney can be consumed right away, it tastes best when given a few weeks to mature and develop its flavors. For up to a year, keep in a cool, dark cupboard. Once opened, keep in the refrigerator.

Recipe Tips

Put the lids and jars through a hot dishwashing cycle with a minimum temperature of 60C to sterilize them. Leave them to air dry rather than drying them with a tea towel. You can also wash the lids and jars in hot water, preheat the oven to 140°C/120°F, and then bake them for 15 minutes. When the jars and lids are cool, turn off the oven.

APPLE CHUTNEY WITH BEETS & GINGER

This apple chutney with beets and ginger goes well with cheese, meat, sandwiches, and other foods.

Close up of apple chutney in a jar with a spoon on the side.

I always overeat on the naan bread and chutney spread whenever I eat Indian food. To be completely honest, I don’t mind if I just eat chutney by the spoonful till I’m full.

I mean, in the end, it’s kind of a bummer because I’m really into curry and biryani, and I don’t want to ruin my supper, but I simply love a nice chutney!

I wanted to change it up and make it a little more “Canadian” by adding beets and apples, although most chutneys are prepared with mango and red onion. After all, they are currently in season, and I love to come up with creative recipes to use up seasonal vegetables. And holy moly, is this apple-beet chutney good!

KEY INGREDIENTS

To make this apple chutney you’ll need –

Beets – who doesn’t love a good beet this time of year? Not only are beets excellent for pickling, but the strong pigment will add the most beautiful deep purple pink colour to this apple chutney! As well as a healthy dose of fibre and antioxidants, of course.

Green Apples – I like to use green apple in this chutney because it gives the chutney a more tart flavour. Other tart apple varieties that would work great with this apple chutney include Fuji, Golden Delicious, and McIntosh.

Seeds – to make this apple chutney on the spicy side I use mustard and cumin seeds. You can also experiment with other aromatic seed varieties like whole peppercorns, coriander seeds, chili peppers, mint etc! The possibilities are endless but I personally like to keep it simple.

Balsamic Vinegar – this will give the apple chutney some acidity which helps to balance out the sweetness from the apple and raisins. If you don’t have balsamic vinegar on hand, you can use apple cider vinegar or white vinegar instead.

HOW TO MAKE THIS RECIPE

Peel and grate the beets in step 1.

Step 2: Place the grated beets, green apples, onions, raisins, seeds, vinegar, ginger, maple, and reduce the heat to medium-low.

  1. Continue cooking for 5 to 10 minutes, or until the liquid has evaporated. To taste, add salt and pepper to the dish.

EXPERT TIPS

Okay, so this apple chutney with beets is relatively simple to pull off as long as you can peel the beets without completely ruining your manicure! Beets and apples that have been finely diced should be cooked down with spicy ginger, mustard seed, tart balsamic, and sweet maple syrup before being mashed into a thick chutney spread.

You can also substitute golden or candy cane beets if you want to experiment with the color of this apple chutney.

 Impressive Health Benefits of Beets

Beets, often known as beetroot, are a colorful and adaptable kind of vegetable. Their earthy flavor and scent are well-known.

Beets not only offer a splash of color to your meal but are also loaded with nutrients such important vitamins, minerals, and plant compounds, many of which have therapeutic benefits.

In addition, they taste great and are simple to incorporate into your diet in a variety of foods, including hummus, fries, salads, and balsamic roasted beets.

1. Many nutrients and few calories

Beets boast an impressive nutritional profile.

They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs

Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot

  • Calories: 44
  • Protein: 1.7 grams
  • Fat: 0.2 grams
  • Carbs: 10 grams
  • Fiber: 2 grams
  • Folate: 20% of the Daily Value (DV)
  • Manganese: 14% of the DV
  • Copper: 8% of the DV
  • Potassium: 7% of the DV
  • Magnesium: 6% of the DV
  • Vitamin C: 4% of the DV
  • Vitamin B6: 4% of the DV
  • Iron: 4% of the DV

Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health

They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more

Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters

SUMMARY

Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.

2. Could help keep your blood pressure in check

Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease

Beetroot juice may actually considerably lower systolic and diastolic blood pressure readings, according to several research.

Instead of diastolic blood pressure, which is the pressure when your heart is relaxed, the effect seems to be more pronounced for systolic blood pressure, which is the pressure when your heart contracts. Additionally, raw beets can have a more powerful effect than cooked ones.

This root vegetable’s high nitrate content is thought to be to blame for these blood pressure-lowering benefits. Dietary nitrates are transformed by your body into nitric oxide, which widens blood arteries and lowers blood pressure.

Another excellent source of folate is beets. Numerous studies suggest that increasing your intake of folate could dramatically improve blood pressure levels, despite conflicting evidence from study.

However, bear in mind that beets only temporarily lower blood pressure. In order to get their long-term heart-health benefits, you must frequently consume them.

SUMMARY

Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.

3. Can improve athletic performance

Numerous studies indicate that dietary nitrates, such as those in beets, might improve athletic performance.

By increasing the effectiveness of mitochondria, which are responsible for creating energy in your cells, nitrates appear to have an impact on physical performance.

According to one study, beetroot juice may increase endurance by delaying the onset of exhaustion, enhancing cardiorespiratory function, and enhancing athletes’ effectiveness.

Beet juice has also been demonstrated to increase oxygen utilization by up to 20% and enhance cycling performance, which is encouraging.

It’s crucial to remember that after two to three hours of consuming beets or beet juice, blood nitrate levels reach their highest. To get the most out of their potential advantages, it’s preferable to ingest them before exercising or competing.

SUMMARY

Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.

4. May help fight inflammation

Beets contain pigments called betalains, which possess a number of anti-inflammatory properties

This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer

Consuming 8.5 ounces (250 mL) of beet juice for two weeks dramatically decreased many inflammatory indicators, such as C-reactive protein (CRP) and tumor necrosis factor-alpha, according to one study in 24 persons with high blood pressure (TNF-a)

Betalain capsules manufactured with beetroot extract have also been shown to lessen pain and discomfort in persons with osteoarthritis, a disorder that causes inflammation in the joints, according to an earlier 2014 study.

Rats injected with hazardous, harm-causing substances showed reduced renal inflammation when beetroot juice and extract were used.

More research in people is still required to discover whether eating beets in a balanced diet in moderation could have the same anti-inflammatory effects.

SUMMARY

Beets may have a number of anti-inflammatory effects, although further research in humans is needed.

5. May improve digestive health

Beets are a wonderful source of fiber since they have 3.4 grams per cup.

Fiber skips the digestive process and enters the colon, where it nourishes the good bacteria in the gut and gives feces more weight.

This can maintain your regularity, improve your digestive health, and guard against illnesses like diverticulitis, IBS, and constipation.

Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes.

SUMMARY

Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.

RECIPE FAQS

What can I pair this chutney with?

Oh boy, what can’t you do? This apple chutney is super tasty on crackers with soft cheese, naan bread, as an accompaniment to protein like pork tenderloin, chicken and salmon. I also love it smeared on sandwiches with roast turkey, especially around the holidays. 

How long does this chutney keep in the fridge?

This recipe stays fresh for about a month in the fridge.

What can I use instead of apples?

Mango is one of the most common fruits used to make chutney but you can also try persimmons, peaches, or tomatoes. The combinations are endless!

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