Chunky Chutney

I've experimented with a number of different recipes for pickles and chutneys that are free from sugar or fat and this Chunky Chutney is my current favourite. It is tangy and warm, whilst also being full of vitamin-rich vegetables and it is gloriously syn-free!

Because it doesn't have any added sugar in the recipe, this doesn't keep as well as traditional chutneys

or pickles, so I'd advise making in smaller batches like this - which keeps for at least a week in the fridge. It works really well on burgers, salads or to sparkle up things like my Pepper Quiches and Lentil Loaf.

As with all recipes and meal plans on the blog I have highlighted the protein sources (P foods) in red, the speed (S) foods in green, healthy extra allowances in blue and syns, with syn values in brackets in orange. 

Chunky Chutney

Makes 8 generous servings - syn-free

1 red onion, finely chopped
2 red peppers, finely chopped
4 small orange peppers, finely chopped
1 green chilli, finely chopped
12 cherry tomatoes, quartered
1 large plum, stoned and chopped
1 carrot finely chopped
2 tsp mustard seeds
2 tsp smoked paprika
1 tsp tomato puree
3 tbsp balsamic vinegar
1 tbsp soy sauce 
Spray oil


In a medium sized, non-stick saucepan, heat spray oil.

Add the onion, carrots, plums and peppers and cook for 5 minutes, stirring regularly.

Add the soy sauce and stir to avoid it catching.

Once this has been absorbed, stir in 1 tbsp of the balsamic and allow this to cook down.

Add in the tomatoes and allow these to cook down. Once the mixture begins to dry, add a further tbsp of the balsamic.

Add the mustard seeds, smoked paprika and tomato puree and stir thoroughly.

Put on a very low heat to gently simmer - adding further balsamic if it begins to catch. Simmer for 15-20 minutes.

Allow to cool fully before transferring to a storage jar or container and keep refrigerated until needed.