Runner bean chutney
Runner bean chutney is a delicious way to make the most of your allotment-grown runner beans. This flavorful chutney recipe lets you save these staple beans to enjoy later in the year. The zesty flavors are sure to tantalize your taste buds. Simply seal the chutney in jars and store in a cool, dry place for up to three months. So you always have a delicious treat ready. So why not try this recipe and enjoy the flavors of summer all year round?
Ingredients
- 1.2 kg runner beans
- 3 large white onions, chopped
- 700 ml white wine vinegar
- 400 g light brown soft sugar
- 1 tbsp ground turmeric
- 1 ½ tbsp mustard seeds
- ½ tbsp English mustard powder
- 1 tbsp black cumin seeds
- 65g cornstarch
Preparation steps
- Trim the ends of the beans and carefully remove any stringy bits on the sides.
- Cut the beans diagonally into ½ cm pieces.
- Bring a large pot of water to a boil and cook the beans until they soften slightly, about 3 minutes.
- Drain the beans and submerge them in a bowl of ice water.
- Allow the beans to cool for 5 minutes, then drain and set aside.
- Return the pan to the heat and cook the onions in 350ml vinegar over medium-low heat until softened, 15 minutes, stirring occasionally.
- Add the sugar and 250 ml of the remaining vinegar to the onions and cook for another 2 minutes.
- Mix the turmeric, mustard seeds, powder and black cumin seeds with the cornstarch, a good pinch of salt and the remaining 100 ml of vinegar.
- Mix the ingredients well, then add to the onion mixture and stir.
- Cook for 3 minutes to thicken the mixture, then add the beans.
- Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes, stirring regularly.
- Continue simmering until the beans are soft but still slightly chewy and the chutney has thickened slightly.
- Remove the chutney from the heat and pour into sterilized jars.
- The runner bean chutney can be stored sealed in a cool, dry place for up to three months.
- Once opened, it should be stored in the refrigerator for up to two weeks.
Nutritional Information
Equipment and tools
- dulcimer
- Knife
- Big pot
- wooden spoon
- mixing bowls
- Jars or containers for storage
Allergen information
This runner bean chutney recipe may contain allergens. Please note the following:
- Mustard seeds
If you have specific dietary restrictions or allergies, be sure to check the ingredients and make adjustments if necessary.
Storage and leftovers
Once prepared, store the runner bean chutney in clean, airtight jars or containers. It can be stored in the refrigerator for up to 3 months.
If you have leftovers, transfer them to smaller jars or containers to minimize exposure to air and prolong freshness. Store in the refrigerator and consume within the recommended time.
Health Benefits of Runner Bean Chutney
Runner bean chutney is not only a delicious condiment to enhance the flavor of your meals, but it also offers several health benefits. Packed with nutritious ingredients, this chutney can be a fantastic addition to your diet. Let’s take a closer look at some of the health benefits it offers:
1. Rich in fiber
Runner beans, the main ingredient in this chutney, are an excellent source of fiber. Fiber is crucial for maintaining a healthy digestive system. It supports smooth bowel movements, prevents constipation and promotes overall intestinal health. Including runner bean chutney in your diet can help promote optimal digestion.
2. Rich in vitamins and minerals
Runner beans contain a number of essential vitamins and minerals that are crucial for the proper functioning of the body. These beans are particularly rich in vitamins C, K and A. Vitamin C acts as an antioxidant and supports immune system health and collagen production. Vitamin K plays a crucial role in blood clotting, while vitamin A is essential for maintaining healthy vision and skin.
3. Possible anti-inflammatory properties
Turmeric, one of the spices in this chutney, is known for its anti-inflammatory properties. Curcumin, the active ingredient in turmeric, has been proven to have a natural anti-inflammatory effect. Including turmeric in your diet through runner bean chutney can help reduce inflammation in the body and relieve symptoms of certain inflammatory diseases.
4. Antioxidant-rich black cumin seeds
Black cumin seeds, also known as black cumin or black cumin, are a notable ingredient in this chutney. These seeds are a rich source of antioxidants that play an important role in fighting harmful free radicals in the body. Antioxidants help protect cells from oxidative stress and reduce the risk of chronic diseases.
5. Little fat
Runner bean chutney is a low-fat condiment, making it a healthier alternative to many commercial sauces or dressings. A low-fat diet can be beneficial for weight control and maintaining heart health. Choosing runner bean chutney allows you to enjoy the flavor without compromising on your nutritional goals.
6. Possible Digestive Benefits of Mustard Seeds
Mustard seeds, used both whole and in powder form in this chutney, are traditionally associated with beneficial effects on digestion. They are said to stimulate digestion by increasing the production of digestive enzymes in the body. Although more research is needed, incorporating mustard seeds into your diet through runner bean chutney may help improve digestion.
Incorporating runner bean chutney into your meals not only improves the taste but also offers a number of potential health benefits. From its fiber content to the antioxidants and anti-inflammatory properties of its ingredients, this chutney can be a nutritious addition to your diet. Try it, enjoy the delicious flavors and support your well-being at the same time!
