Spiced Rhubarb Chutney
This Spiced Rhubarb Chutney is very versatile - we like it with pork, poultry and more. And it keeps for a while in the fridge.
Low FODMAP Serving Size Info: Makes about 3 cups (720 ml); serving size 1/4 cup (60 ml)
Ingredients:
- 1 tablespoon Garlic-Infused Oil, FODY Shallot-Infused Olive Oil, or our Onion-Infused Oil
- 6 tablespoons (25 g) chopped scallions, green parts only, divided
- 1 1/4 pounds (570 g) rhubarb, cut into 1/2-inch (12 mm) pieces (about 4 cups)
- 3/4 cup (149 g) sugar
- 1/3 cup (75 ml) apple cider vinegar
- 1 ounce (30 g) candied ginger, finely chopped
- 2 teaspoons freshly grated ginger root
- 1/2 teaspoon cumin
- 1/4 teaspoon allspice
- 1/4 teaspoon red pepper flakes
- 1/4 cup (42 g) raisins
- 3 tablespoons chopped toasted walnuts
Preparation:
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Heat a medium sized non-reactive saucepan over medium heat. Add Garlic-Infused Oil, FODY Shallot-Infused Olive Oil, or our Onion-Infused Oil and 3 tablespoons of the chopped scallions and sauté for a few minutes, or until softened, but not browned. Add the remaining scallions along with the rhubarb, sugar, vinegar, candied ginger, ginger root, cumin, allspice, red pepper flakes and raisins. Stir everything together well.
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Cook over medium heat, stirring occasionally, until mixture simmers, then simmer for about 5 to 8 minutes or until rhubarb is tender and mixture is thick. Remove from heat, stir in walnuts and cool to room temperature. Chutney is ready to use or can be refrigerated for up to 2 weeks in an airtight container. Serve at room temperature.
Dédé's Quick Recipe Tips Video
Notes:
Tips
- We absolutely love Fody Shallot-Infused Olive Oil. Shallots have a flavor all their own that really elevate this chutney. You could also make your own using shallots and our recipe for Onion-Infused Oil.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
- Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
- Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.