Directions:
- Place all the prepared vegetables, fruit and spices into a large preserving pan.Add the sugar and vinegar, and stir well.
- Boil all the ingredients until the mango chunks are tender but still whole ,stirring all the time to ensure that the mixture does not stick to the base of the pan. (It can take between 60 and 90 minutes depending on the age and ripeness of the mangoes.).
- The mixture should have reduced to a runny jam like consistency when the atjar is done.
- Pour into clean, hot jars and seal.
- Store in a cool, dark and dry place.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1627.97 Kcal (6816 kJ) | ||
| Calories from fat | 481.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 53.54g | 82% | |
|---|---|---|---|
| Sodium | 1202.08mg | 50% | |
| Potassium | 2124.91mg | 45% | |
| Total Carbs | 268.18g | 89% | |
| Sugars | 237.09g | 948% | |
| Dietary Fiber | 27.62g | 110% | |
| Protein | 30.15g | 60% | |
| Vitamin C | 279.4mg | 466% | |
| Iron | 3.2mg | 18% | |
| Calcium | 370.3mg | 37% | |
| Amount Per 100 g | |||
| Calories | 121.08 Kcal (507 kJ) | ||
| Calories from fat | 35.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.98g | 82% | |
|---|---|---|---|
| Sodium | 89.4mg | 50% | |
| Potassium | 158.03mg | 45% | |
| Total Carbs | 19.95g | 89% | |
| Sugars | 17.63g | 948% | |
| Dietary Fiber | 2.05g | 110% | |
| Protein | 2.24g | 60% | |
| Vitamin C | 20.8mg | 466% | |
| Iron | 0.2mg | 18% | |
| Calcium | 27.5mg | 37% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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