Ambada / Spondias pinnata, 500 g

Ambada (Spondias pinnata) Overview

Ambada, also known as Spondias pinnata or wild mango, is a tropical fruit native to Southeast Asia and parts of Africa. The fruit has a unique sweet and tangy flavor, making it a popular ingredient in various culinary dishes. The fruit is green when unripe and turns yellow or orange as it ripens, with a juicy flesh that can be enjoyed fresh or cooked.

Health Benefits

1. Rich in Nutrients: Ambada is a good source of vitamins A and C, essential for immune function and skin health.
2. Antioxidant Properties: Contains antioxidants that help combat oxidative stress and inflammation.
3. Digestive Aid: High in fiber, aiding digestion and promoting gut health.
4. Anti-inflammatory Effects: May help reduce inflammation in the body, benefiting overall health.
5. Blood Sugar Regulation: Some studies suggest it may help regulate blood sugar levels.

How to Eat Ambada

Ambada can be enjoyed in various ways:

1. Raw: Eat fresh slices of ripe Ambada as a snack.
2. Pickles: Use unripe Ambada to make tangy pickles.
3. Chutneys: Blend with spices and herbs to create a flavorful chutney.
4. Curries: Cook in curries with lentils or vegetables for added flavor.
5. Juices and Smoothies: Blend with other fruits for refreshing drinks.

Nutritional Value (per 100g of Ambada)

• Calories: 81
• Carbohydrates: 20 g
• Protein: 0.5 g
• Fat: 0.3 g
• Fiber: 3 g
• Vitamin A: 1,325 IU
• Vitamin C: 30 mg
• Calcium: 18 mg
• Iron: 0.3 mg

Taste Profile

Ambada has a distinct taste that is:

• Sweet and Tangy: The flavor combines sweetness with a tart undertone.
• Juicy: The flesh is juicy and refreshing when ripe.
• Slightly Sour: Unripe Ambada has a more sour taste, suitable for savory dishes.

Recipes

Indian Recipes

1. Ambada Chutney

   Ingredients:

   • Ambada (ripe): 250 g, chopped
   • Green Chilies: 2, chopped
   • Ginger: 1-inch piece, grated
   • Jaggery: 2 tablespoons
   • Salt: to taste
   • Coriander Leaves: for garnish

   Instructions:

   1. In a blender, combine chopped Ambada, green chilies, ginger, jaggery, and salt.
   2. Blend until smooth.
   3. Garnish with coriander leaves and serve with snacks.

2. Ambada Pickle

   Ingredients:

   • Ambada (unripe): 500 g, diced
   • Mustard Seeds: 2 tablespoons
   • Fenugreek Seeds: 1 tablespoon
   • Turmeric Powder: ½ teaspoon
   • Red Chili Powder: 1 tablespoon
   • Salt: to taste
   • Mustard Oil: 100 ml

   Instructions:

   1. Dry roast mustard and fenugreek seeds; grind into a powder.
   2. In a bowl, mix diced Ambada with turmeric, chili powder, salt, and ground spices.
   3. Heat mustard oil; let it cool slightly and pour over the mixture.
   4. Mix well and store in a jar for at least a week before use.

3. Ambada Curry

   Ingredients:

   • Ambada (unripe): 300 g, diced
   • Onion: 1 large, chopped
   • Tomato: 1 medium, chopped
   • Ginger-Garlic Paste: 1 tablespoon
   • Turmeric Powder: ½ teaspoon
   • Cumin Powder: 1 teaspoon
   • Coriander Powder: 1 teaspoon
   • Salt: to taste
   • Oil: 2 tablespoons
   • Fresh Coriander: for garnish

   Instructions:

   1. Heat oil in a pan; add onions and sauté until golden brown.
   2. Add ginger-garlic paste; cook for 2 minutes.
   3. Stir in tomatoes, turmeric, cumin, coriander, and salt; cook until tomatoes soften.
   4. Add diced Ambada; mix well and cook until tender.
   5. Garnish with fresh coriander and serve with rice or roti.

4. Ambada Rice

   Ingredients:

   • Cooked Rice: 2 cups
   • Ambada (ripe): 200 g, chopped
   • Onion: 1 medium, chopped
   • Green Chili: 1, slit
   • Mustard Seeds: ½ teaspoon
   • Turmeric Powder: ¼ teaspoon
   • Salt: to taste
   • Oil: 2 tablespoons
   • Fresh Curry Leaves: a few

   Instructions:

   1. Heat oil in a pan; add mustard seeds and let them splutter.
   2. Add onions, green chili, and curry leaves; sauté until onions are translucent.
   3. Stir in turmeric and chopped Ambada; cook for 5 minutes.
   4. Mix in cooked rice and salt; stir well to combine.
   5. Serve hot as a side dish.

5. Ambada Salad

   Ingredients:

   • Ambada (ripe): 150 g, diced
   • Cucumber: 1, diced
   • Onion: 1 small, finely chopped
   • Lemon Juice: 2 tablespoons
   • Salt: to taste
   • Fresh Mint: for garnish

   Instructions:

   1. In a bowl, combine diced Ambada, cucumber, and onion.
   2. Drizzle with lemon juice and season with salt; toss gently.
   3. Garnish with fresh mint and serve chilled.

Non-Indian Recipes

1. Ambada Smoothie

   Ingredients:

   • Ambada (ripe): 200 g, chopped
   • Banana: 1, sliced
   • Yogurt: 1 cup
   • Honey: 1 tablespoon
   • Ice Cubes: a handful

   Instructions:

   1. In a blender, combine chopped Ambada, banana, yogurt, honey, and ice cubes.
   2. Blend until smooth and creamy.
   3. Pour into a glass and serve immediately.

2. Ambada Salsa

   Ingredients:

   • Ambada (ripe): 200 g, diced
   • Tomato: 1, diced
   • Onion: 1 small, finely chopped
   • Jalapeño: 1, minced
   • Lime Juice: 2 tablespoons
   • Salt: to taste

   Instructions:

   1. In a bowl, combine diced Ambada, tomato, onion, and jalapeño.
   2. Add lime juice and salt; mix well.
   3. Serve as a topping for tacos or as a dip with tortilla chips.

3. Ambada Sorbet

   Ingredients:

   • Ambada (ripe): 500 g, chopped
   • Sugar: 100 g (adjust to taste)
   • Lemon Juice: 1 tablespoon
   • Water: 1 cup

   Instructions:

   1. In a saucepan, combine sugar and water; heat until sugar dissolves.
   2. Blend chopped Ambada with sugar syrup and lemon juice until smooth.
   3. Pour into a shallow dish and freeze for 3-4 hours, scraping with a fork every hour to create a fluffy texture.
   4. Serve chilled.

4. Ambada and Avocado Toast

   Ingredients:

   • Ambada (ripe): 100 g, sliced
   • Avocado: 1, mashed
   • Bread: 2 slices, toasted
   • Lime Juice: 1 tablespoon
   • Salt and Pepper: to taste

   Instructions:

   1. In a bowl, mix mashed avocado with lime juice, salt, and pepper.
   2. Spread the avocado mixture on toasted bread.
   3. Top with slices of Ambada and serve immediately.

5. Ambada Ice Cream

   Ingredients:

   • Ambada (ripe): 300 g, pureed
   • Heavy Cream: 1 cup
   • Sweetened Condensed Milk: ½ cup
   • Vanilla Extract: 1 teaspoon

   Instructions:

   1. In a bowl, mix Ambada puree, heavy cream, condensed milk, and vanilla extract until well combined.
   2. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions, or pour into a container and freeze for 4-6 hours, stirring every hour until set.
   3. Serve in scoops.

Ambada is a versatile fruit that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!