Low Iodine Pomegranate & Blueberry Chutney with Fresh Mint
This jewel-toned chutney is the kind of condiment that makes everything it touches taste more interesting — sweet, tangy, warmly spiced, and finished with a burst of fresh mint that keeps it feeling bright. Blueberries break down into a thick, jammy base while pomegranate arils are stirred in off the heat, so they stay plump and deliver little pops of tart flavor in every bite. The whole thing comes together with pantry-friendly spices like turmeric, cinnamon, and ginger, plus a splash of apple cider vinegar that gives it just enough edge to balance the honey. For anyone navigating a low-iodine approach, this recipe is a natural fit — every ingredient here is plant-based and free from the seafood, dairy, and iodized salt that tend to make store-bought condiments and sauces a minefield. Fine sea salt is used in a small amount, keeping sodium in check without relying on iodized table salt. Spoon it over roasted chicken or pork, swirl it into oatmeal, or serve it alongside a cheese-free grain bowl — it's genuinely versatile. Stored in a sealed jar, it keeps in the fridge for up to five days, so one batch goes a long way.
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Learn more →Ingredients
8 servings
- 2 cups fresh or frozen blueberries
- 1 cup pomegranate arils
- ¼ cup pomegranate juice
- 3 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tsp fresh ginger, finely grated
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- ¼ tsp black pepper, freshly ground
- ⅛ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ cup fresh mint leaves, roughly torn
- 1 tsp orange zest (optional)
Instructions
- 1
Combine the blueberries, pomegranate juice, honey, apple cider vinegar, ginger, turmeric, cinnamon, black pepper, and salt in a medium saucepan over medium heat. Stir to combine.
- 2
Bring the mixture to a gentle boil, then reduce the heat to medium-low and cook, stirring occasionally, until the blueberries have burst and the liquid has reduced to a thick, jammy consistency that coats the back of a spoon, about 18–22 minutes. Watch the heat toward the end — the sugars can scorch quickly once the liquid reduces.
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