Overview of Fresh Peeled Pomegranate
Pomegranate (Punica granatum) is a nutrient-rich fruit with ruby-red seeds called arils. It has a sweet-tart flavor and is often enjoyed fresh, juiced, or added to various dishes. Fresh peeled pomegranate provides convenience and reduces preparation time, making it easy to enjoy this antioxidant-packed fruit.
Health Benefits of Fresh Peeled Pomegranate
- Rich in Antioxidants: Pomegranate arils are packed with polyphenols and antioxidants, which protect cells from damage.
- Boosts Heart Health: Helps lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- Anti-Inflammatory Properties: Reduces inflammation and may relieve arthritis symptoms.
- Improves Digestion: High in fiber, aiding in healthy digestion and preventing constipation.
- Supports Immunity: The presence of vitamin C strengthens immunity.
- Aids in Hydration: High water content supports hydration.
- Cancer Prevention: Some studies suggest pomegranate extract may inhibit cancer cell growth.
Nutritional Value of Fresh Peeled Pomegranate (Per 100g)
- Calories: 83 kcal
- Carbohydrates: 18.7 g
- Sugars: 13.67 g
- Fiber: 4 g
- Protein: 1.7 g
- Fat: 1.2 g
- Vitamin C: 10.2 mg (17% of DV)
- Vitamin K: 16.4 µg (21% of DV)
- Potassium: 236 mg (7% of DV)
- Calcium: 10 mg (1% of DV)
How to Eat Fresh Peeled Pomegranate
- Raw: Eat the arils directly for a juicy, crunchy snack.
- Juice: Blend arils and strain to make fresh pomegranate juice.
- Salads: Sprinkle over fruit or vegetable salads for a burst of flavor.
- Desserts: Use as a topping for yogurt, ice cream, or desserts.
- Smoothies: Add to smoothies for added nutrients and a vibrant color.
- Chutneys and Dips: Blend into dips for a tangy twist.
Taste of Fresh Peeled Pomegranate
Fresh peeled pomegranate has a juicy and sweet-tart flavor. The arils burst with a refreshing, slightly acidic taste. The combination of sweetness and mild sourness makes it a delightful addition to both sweet and savory dishes.
5 Indian Recipes with Fresh Peeled Pomegranate
1. Pomegranate Raita
Ingredients:
- Fresh Pomegranate Arils - 1 cup
- Yogurt - 1.5 cups
- Roasted Cumin Powder - ½ tsp
- Black Salt - ½ tsp
- Sugar - ½ tsp
- Fresh Coriander - 2 tbsp (chopped)
- Green Chili - 1 (finely chopped)
Instructions:
- Whisk yogurt in a bowl until smooth.
- Add roasted cumin powder, black salt, and sugar. Mix well.
- Fold in the fresh pomegranate arils.
- Garnish with fresh coriander and green chili. Serve chilled.
2. Pomegranate Chaat
Ingredients:
- Fresh Pomegranate Arils - 1 cup
- Boiled Potatoes - 1 (chopped)
- Chickpeas - ½ cup (boiled)
- Green Chili - 1 (finely chopped)
- Fresh Coriander - 2 tbsp (chopped)
- Lemon Juice - 1 tbsp
- Chaat Masala - 1 tsp
- Salt - As per taste
Instructions:
- Combine pomegranate arils, boiled potatoes, and chickpeas in a bowl.
- Add green chili, coriander, lemon juice, chaat masala, and salt.
- Toss gently and serve immediately.
3. Pomegranate Rice
Ingredients:
- Cooked Basmati Rice - 2 cups
- Fresh Pomegranate Arils - ¾ cup
- Ghee - 2 tbsp
- Mustard Seeds - ½ tsp
- Curry Leaves - 8-10
- Green Chili - 2 (slit)
- Cashew Nuts - 10 (roasted)
- Salt - As per taste
Instructions:
- Heat ghee in a pan and add mustard seeds.
- Add curry leaves, green chilies, and cashew nuts. Sauté until golden.
- Mix in the cooked rice and salt.
- Gently fold in the pomegranate arils and serve.
4. Pomegranate Lassi
Ingredients:
- Fresh Pomegranate Arils - 1 cup
- Yogurt - 1.5 cups
- Sugar - 2 tbsp
- Cardamom Powder - ¼ tsp
- Ice Cubes - 4-5
Instructions:
- Blend pomegranate arils, yogurt, sugar, and cardamom powder until smooth.
- Strain the mixture to remove any seeds.
- Pour into a glass, add ice cubes, and serve chilled.
5. Pomegranate Paneer Curry
Ingredients:
- Fresh Pomegranate Arils - ½ cup (blended to make juice)
- Paneer - 200g (cubed)
- Onion - 1 (finely chopped)
- Ginger-Garlic Paste - 1 tsp
- Tomato - 2 (pureed)
- Green Chili - 1 (slit)
- Cumin Seeds - ½ tsp
- Garam Masala - ½ tsp
- Salt - As per taste
- Oil - 2 tbsp
- Coriander Leaves - 2 tbsp
Instructions:
- Heat oil in a pan, add cumin seeds and green chili.
- Add onions and sauté until golden brown.
- Add ginger-garlic paste and cook until fragrant.
- Mix in tomato puree and cook until oil separates.
- Pour in the pomegranate juice and simmer for 5 minutes.
- Add paneer cubes, salt, and garam masala. Cook for 10 minutes.
- Garnish with coriander leaves and serve with roti.
5 Non-Indian Recipes with Fresh Peeled Pomegranate
1. Pomegranate Avocado Salad
Ingredients:
- Fresh Pomegranate Arils - 1 cup
- Avocado - 1 (sliced)
- Baby Spinach - 2 cups
- Feta Cheese - ½ cup
- Olive Oil - 2 tbsp
- Lemon Juice - 1 tbsp
- Salt and Pepper - As per taste