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
- Rich in Nutrients: Ambada is a good source of vitamins A and C, essential for immune function and skin health.
- Antioxidant Properties: Contains antioxidants that help combat oxidative stress and inflammation.
- Digestive Aid: High in fiber, aiding digestion and promoting gut health.
- Anti-inflammatory Effects: May help reduce inflammation in the body, benefiting overall health.
- Blood Sugar Regulation: Some studies suggest it may help regulate blood sugar levels.
How to Eat Ambada
Ambada can be enjoyed in various ways:
- Raw: Eat fresh slices of ripe Ambada as a snack.
- Pickles: Use unripe Ambada to make tangy pickles.
- Chutneys: Blend with spices and herbs to create a flavorful chutney.
- Curries: Cook in curries with lentils or vegetables for added flavor.
- 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
-
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:
- In a blender, combine chopped Ambada, green chilies, ginger, jaggery, and salt.
- Blend until smooth.
- Garnish with coriander leaves and serve with snacks.
-
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:
- Dry roast mustard and fenugreek seeds; grind into a powder.
- In a bowl, mix diced Ambada with turmeric, chili powder, salt, and ground spices.
- Heat mustard oil; let it cool slightly and pour over the mixture.
- Mix well and store in a jar for at least a week before use.
-
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:
- Heat oil in a pan; add onions and sauté until golden brown.
- Add ginger-garlic paste; cook for 2 minutes.
- Stir in tomatoes, turmeric, cumin, coriander, and salt; cook until tomatoes soften.
- Add diced Ambada; mix well and cook until tender.
- Garnish with fresh coriander and serve with rice or roti.
-
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:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add onions, green chili, and curry leaves; sauté until onions are translucent.
- Stir in turmeric and chopped Ambada; cook for 5 minutes.
- Mix in cooked rice and salt; stir well to combine.
- Serve hot as a side dish.
-
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:
- In a bowl, combine diced Ambada, cucumber, and onion.
- Drizzle with lemon juice and season with salt; toss gently.
- Garnish with fresh mint and serve chilled.
Non-Indian Recipes
-
Ambada Smoothie
Ingredients:
- Ambada (ripe): 200 g, chopped
- Banana: 1, sliced
- Yogurt: 1 cup
- Honey: 1 tablespoon
- Ice Cubes: a handful
Instructions:
- In a blender, combine chopped Ambada, banana, yogurt, honey, and ice cubes.
- Blend until smooth and creamy.
- Pour into a glass and serve immediately.
-
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:
- In a bowl, combine diced Ambada, tomato, onion, and jalapeño.
- Add lime juice and salt; mix well.
- Serve as a topping for tacos or as a dip with tortilla chips.
-
Ambada Sorbet
Ingredients:
- Ambada (ripe): 500 g, chopped
- Sugar: 100 g (adjust to taste)
- Lemon Juice: 1 tablespoon
- Water: 1 cup
Instructions:
- In a saucepan, combine sugar and water; heat until sugar dissolves.
- Blend chopped Ambada with sugar syrup and lemon juice until smooth.
- Pour into a shallow dish and freeze for 3-4 hours, scraping with a fork every hour to create a fluffy texture.
- Serve chilled.
-
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:
- In a bowl, mix mashed avocado with lime juice, salt, and pepper.
- Spread the avocado mixture on toasted bread.
- Top with slices of Ambada and serve immediately.
-
Ambada Ice Cream
Ingredients:
- Ambada (ripe): 300 g, pureed
- Heavy Cream: 1 cup
- Sweetened Condensed Milk: ½ cup
- Vanilla Extract: 1 teaspoon
Instructions:
- In a bowl, mix Ambada puree, heavy cream, condensed milk, and vanilla extract until well combined.
- 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.
- 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!