Today I’d like to share with you the recipe for a Beetroot And Orange Chutney. I’ve already tried it myself and it’s extremely delicious, so I hope you’ll love it too! Are you looking for some great chutney recipes for your next dinner party? Well, keep reading to find out about a gorgeous combination of tropical flavours that is sure to be a hit!
Beetroot And Orange Chutney
- Preparation and cooking time
- Prep:20 mins
- Cook:1 hr
- Makes roughly 2kg
Serve this vividly coloured chutney with cheeses and cold meats – great to give as a gift, too
- 1½ kg raw beetroot, trimmed, peeled and diced (wear gloves!)
- 3 onions, chopped
- 3 eating apples, peeled and grated
- zest and juice 3 oranges
- 2 tbsp white or yellow mustard seeds
- 1 tbsp coriander seed
- 1 tbsp ground cloves
- 1 tbsp ground cinnamon
- 700ml red wine vinegar
- 700g golden granulated sugar
- Mix all the ingredients thoroughly in your largest saucepan or preserving pan. Cook for 1 hour, stirring regularly, until the chutney is thick and the beetroot is soft. Bring to a gentle simmer first.
- Prepare your jars by giving them a quick hot wash in your dishwasher while the chutney is cooking. Alternately, wash by hand completely before sterilizing for 10 to 15 minutes in a hot oven. After the chutney has finished cooking, carefully ladle it into the jars and close them while they are still hot. You can eat it right immediately, but a month later it will taste much better. Will last for up to 6 months if stored in a cool, dark environment. Refrigerate and consume within two months after being opened.
Beetroot and Orange Chutney
This vibrant Beetroot and Orange Chutney may be quickly prepared and served in the Le Creuset Berry Jar to create a lovely gift.
- 750g raw beetroot, trimmed, peeled and diced
- 1 large onion, chopped
- 2 apples, peeled and chopped
- Zest and juice of 1 large orange
- 1 tsp wholegrain mustard
- ½ tbsp coriander seeds
- ½ tbsp ground cloves
- ½ tbsp ground cinnamon
- 350ml red wine vinegar
- 350g castor sugar
Combine all the ingredients thoroughly in a big pot.
Stirring occasionally, bring to a gentle simmer, and cook for an hour, or until the chutney is thick and the beets are soft.
When the chutney is done, take it off the heat, let it cool for ten minutes, then pour it into jars and seal them.
Beetroot 101: Nutrition Facts and Health Benefits
A root vegetable called beetroot (Beta vulgaris) is often referred to as red beet, table beet, garden beet, or simply beet.
Packed with critical nutrients, beetroots are a fantastic source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Numerous health advantages, such as greater athletic performance, reduced blood pressure, and improved blood flow, have been linked to beets and beetroot juice.
Their high inorganic nitrate concentration is responsible for many of these advantages.
Although beetroots taste great raw, they are usually cooked or pickled. You can also eat their leaves, sometimes referred to as beet greens.
Beetroot comes in a variety of varieties, many of which can be identified by their color, such as yellow, white, pink, or dark purple.
Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).
One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients
- Calories: 43
- Water: 88%
- Protein: 1.6 grams
- Carbs: 9.6 grams
- Sugar: 6.8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Beetroot contains 8–10% carbohydrates whether it is raw or cooked.
In raw and cooked beetroots, simple sugars like glucose and fructose account for 70% and 80% of the total carbohydrates, respectively.
Additionally, fructans, a type of short-chain carb known as a FODMAP, are found in beetroot. Unpleasant digestive symptoms can be caused by FODMAPs in certain persons.
The glycemic index (GI) of beets is 61, which is categorized as medium. The GI gauges how quickly blood sugar levels increase following a meal.
Beetroots, on the other hand, have a very low (5%) glycemic load.
This indicates that while there are not many carbs in a serving of beetroot, they shouldn’t have a significant impact on blood sugar levels.
Each 3/4-cup (100-gram) portion of raw beetroot has roughly 2-3 grams of fiber, making them high in this nutrient.
Dietary fiber is crucial for a balanced diet and has been linked to a lower risk of certain diseases.
The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.
Vitamins and Minerals
Beetroots are a great source of many essential vitamins and minerals.
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women
- Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
- Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health
- Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
- Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health
Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.
Other Plant Compounds
Plant compounds are natural plant substances, some of which may aid health.
The main plant compounds in beetroots are:
- Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits
- Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions
- Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.
Nitric oxide, nitrites, and nitrates are all examples of inorganic nitrates.
Nitrate levels in beets and beet juice are very high.
But there has long been controversy around these chemicals.
While some individuals think they’re dangerous and contribute to cancer, others think the risk is primarily brought on by nitrites in processed meat.
80 to 95 percent of the dietary nitrate originates from fruits and vegetables. On the other hand, dietary nitrite is found in processed or cured meats, baked goods, cereals, and food additives.
According to research, eating a diet high in nitrites and nitrates can improve one’s health by lowering blood pressure and reducing one’s risk of contracting a number of ailments.
Dietary nitrates, such as those from beetroot, can be transformed by your body into nitric oxide.
This chemical passes through the walls of your arteries, giving instructions to the arteries’ little muscle cells to relax.
Your blood arteries widen and blood pressure decreases when these muscle cells relax.
Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.
Health Benefits of Beetroots
Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.
Lower Blood Pressure
Your heart and blood vessels can suffer harm from high blood pressure. Furthermore, it ranks highly among the global risk factors for heart disease, stroke, and early mortality.
Consuming foods high in inorganic nitrates may reduce your chance of developing heart disease by reducing blood pressure and raising nitric oxide production.
According to studies, beets or their juice can lower blood pressure for a few hours by up to 3 to 10 mm Hg.
Increased nitric oxide levels, which relax and dilate your blood arteries, are likely the cause of such effects.
Increased Exercise Capacity
Nitrates may improve physical performance, especially during high-intensity endurance activity, according to a number of studies.
Dietary nitrates have been demonstrated to decrease the need for oxygen during physical activity by influencing the effectiveness of mitochondria, the cell organelles in charge of generating energy.
Because of their high inorganic nitrate concentration, beets and their juice are frequently employed for this purpose.
Beetroot consumption may enhance stamina, promote oxygen usage, and result in higher overall exercise performance when it comes to running and cycling.
Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.
Most people tolerate beetroots well, with the exception of those who are prone to kidney stones.
Beetroot consumption may also result in pink or red urine, which is completely safe but frequently mistaken for blood.
High quantities of oxalates found in beet greens may help to cause kidney stones.
Oxalates also function as antinutrients. As a result, they might prevent the body from absorbing certain micronutrients.
Oxalate levels are far higher in the leaves than in the actual root, although the root is nevertheless regarded as having a high oxalate content.