Berry Cardamom Compote

The sweet, bright flavor of cardamom is highlighted with gently cooked pears and berries in this sugar-free, fat-free healthy summer recipe.  The natural fruit flavors intensify after simmer for a few minutes.  Make this quick, easy recipe for breakfast or dessert.

EASY       Servings: 6      Ready In: 25 minutes

Cardamom Berry Compote - Healthy, Gluten-Free, Oil-Free, Plant-Based, No Added Sugar, Easy, Vegan Dessert Recipe

Cardamom Berry Compote - Healthy, Gluten-Free, Oil-Free, Plant-Based, No Added Sugar, Easy, Vegan Dessert Recipe

Ingredients

3 medium pears
1 pint blueberries
1 pound strawberries, hulled
2 teaspoons cardamom


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Berry Cardamom Compote

Procedure

To make compote: Heat a wide pan over medium heat.
Core and dice pears into large bite sized pieces.  Add pears to preheated pan and let cook, untouched, about 8-10 min.  Caramelize pears, getting some good brown, on all sides. This may take 12-15 minutes, depending on how wide your pan is. 
Once pears are well caramelized, add half of the berries, the vanilla, and about 1 cup of water.
Partially cover and simmer until pears are tender.  Berries should release their juices after about 8-10 minutes.
Add the remaining berries and cardamom. Stir well, remove the lid, and cook off any excess liquid.

Serve over oats, on toast, or just enjoy with a spoon


Chef's Tip: When berries aren't in season, simply use frozen.  You can also make big batches of this compote and freeze for later enjoyment.

Yields: About 4 cups


Step-by-Step Photos:

Nutrition Facts

Amount Per Serving (1/6 recipe, about 3/4 cup)

Calories 115.19
Calories From Fat (4%) 5.12
% Daily Value
Total Fat 0.62g <1%
Saturated Fat 0.05g <1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 2.44mg <1%
Potassium 277.96mg 8%
Total Carbohydrates 29.53g 10%
Fiber 6.07g 24%
Sugar 19.05g
Protein 1.39g 3%
Calcium 54.92mg 5%
Iron 26.68mg 148%
Vitamin A 65.72IU 1%
Vitamin C 0mg 0%


How do you clean those fragile blueberries, strawberries, and raspberries without damaging their fragile skin? A berry bath! Join Chef Katie Simmons in the kitchen as she share her tips on why and how to clean those berries so that you have easy, healthy snacks. Recipes and more at: www.plants-rule.com