Pumpkin Chutney Recipe – Simple & Delicious

Have you ever made Pumpkin Chutney?

Pumpkin chutney is a great accompaniment to all sorts of dishes, such as grilled chicken and fish or cold meats. You could even serve with Kale – another superfood that’s great to promote eye health.





Preparation and cooking time for Pumpkin Chutney

Prep: 15 mins

Cook: 50 mins


Ingredients for Pumpkin Chutney

2.7kg pumpkin, peeled, deseeded, and diced

3 oranges

2 lemons

500g light muscovado sugar

600ml cider vinegar


Method Pumpkin Chutney

Before you prepare: For best results, place the whole pumpkin in a bowl and sprinkle liberally with salt. Toss to get it all coated, cover, and leave overnight. Drain of any juices, wash in cold water, then drain again to remove excess moisture.

To prepare the pumpkin chutney: Peel and segment the fruit and remove the pith. Tip into a heavy-based pot with all the remaining ingredients. Bring to the boil over medium heat, then reduce the heat and leave to simmer uncovered, stirring occasionally, for about 40 mins. Cool, then transfer to a sterilised jar and seal.


The benefits of eating pumpkins

Eating delicious pumpkin recipes could form the first line of defence in protecting our eye health”, says Dr Andy Hepworth, leading eye expert from Essilor.co.uk.

“Pumpkins are rich in zinc, vitamin C, vitamin A and E, lutein, and zeaxanthin, making them a treat for your vision and overall health. 

As a carotenoid, pumpkins are especially beneficial to eyes because of the high level of beta-carotenes within it. Our eyes convert the beta-carotene into retinol, which is important for optimal eye health. The retinol is then changed into retinoic acid which is involved in growth and cell differentiation in the eyes.

Add to this zinc found in pumpkin, which is also good for keeping your retina healthy; 

Vitamin A, which protects the cornea, the surface of the eye, and helps vision even in low light;  

Vitamin C to reduce the risk of age-related macular (AMD) and cataracts, and that can help protect the lens of your eye by blocking cell-damaging free radicals. 

Last but not least, there’s also powerful antioxidants in this superfood, lutein and zeaxanthin, which can aid in preventing eye disease. Zeaxanthin helps filter harmful high energy blue light, protecting
cells in the eyes particularly in the macular and reduces the risk of developing late AMD.

A varied and balanced diet is crucial for a healthy lifestyle but if you are looking to add more eye boosting benefits into your meals then pumpkin is a great place to start…and they’re easy to find on supermarket shelves throughout October!”


Pumpkin Chutney recipe if a feature post 


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