Raw Papaya 1 kg +

Raw Papaya Overview

Raw Papaya is the unripe fruit of the papaya plant, known for its firm texture and mild flavor. It is often used in salads, curries, and other dishes, providing not only a unique taste but also a host of nutritional benefits. Raw papaya is rich in enzymes, particularly papain, which aids digestion.

Nutritional Value of Raw Papaya (per 100g):

• Calories: 43 kcal
• Carbohydrates: 10.82 g
• Dietary Fiber: 1.7 g
• Protein: 0.47 g
• Fat: 0.33 g
• Vitamin C: 60.9 mg (102% of the daily recommended intake)
• Vitamin A: 47 IU
• Calcium: 24 mg
• Iron: 0.18 mg
• Potassium: 182 mg

Health Benefits of Raw Papaya:

1. Digestive Health: The enzyme papain helps in breaking down proteins, improving digestion and reducing bloating.
2. Weight Management: Low in calories and high in fiber, it can aid in weight loss by promoting satiety.
3. Anti-Inflammatory Properties: Contains antioxidants that help reduce inflammation and boost overall health.
4. Skin Health: Rich in vitamins and antioxidants, it promotes healthy skin and may help in reducing acne and blemishes.
5. Supports Heart Health: Potassium in raw papaya helps regulate blood pressure and supports heart health.

How to Eat Raw Papaya:

• Raw: Shredded in salads or slaws.
• Cooked: Added to curries or stir-fries.
• Juiced: Mixed with other fruits for a refreshing drink.

Recipes Using Raw Papaya

Indian Recipes

1. Raw Papaya Salad

• Ingredients:
  • Raw Papaya: 1 medium, peeled and shredded
  • Carrot: 1, shredded
  • Lemon juice: 2 tbsp
  • Green chili: 1, finely chopped
  • Salt: to taste
  • Coriander leaves: for garnish
• Method:
  1. In a bowl, mix shredded papaya, carrot, and green chili.
  2. Drizzle with lemon juice; season with salt.
  3. Toss well and garnish with coriander leaves.

2. Raw Papaya Curry

• Ingredients:
  • Raw Papaya: 1 medium, peeled and chopped
  • Onion: 1, chopped
  • Tomato: 1, chopped
  • Turmeric powder: 1/2 tsp
  • Red chili powder: 1 tsp
  • Mustard seeds: 1 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add chopped onions and sauté until golden.
  3. Add chopped tomatoes, turmeric, and red chili powder; cook until soft.
  4. Stir in chopped papaya and salt; cook for 15-20 minutes until tender.

3. Raw Papaya Stir-Fry

• Ingredients:
  • Raw Papaya: 1 medium, julienned
  • Green beans: 1 cup, chopped
  • Mustard seeds: 1 tsp
  • Coconut oil: 2 tbsp
  • Salt: to taste
• Method:
  1. Heat coconut oil in a pan; add mustard seeds and let them splutter.
  2. Add julienned papaya and green beans; stir-fry for 10-12 minutes.
  3. Season with salt; cook until veggies are tender.

4. Raw Papaya Chutney

• Ingredients:
  • Raw Papaya: 1 cup, grated
  • Coconut: 1/2 cup, grated
  • Green chili: 1, chopped
  • Ginger: 1-inch piece
  • Salt: to taste
  • Lemon juice: 1 tbsp
• Method:
  1. In a blender, combine grated papaya, coconut, green chili, ginger, and salt.
  2. Blend to a smooth paste; add lemon juice and mix well.
  3. Serve with rice or roti.

5. Papaya Kootu (South Indian Stew)

• Ingredients:
  • Raw Papaya: 1 cup, diced
  • Moong dal (split yellow lentils): 1/2 cup, cooked
  • Coconut: 1/2 cup, grated
  • Green chilies: 2
  • Cumin seeds: 1/2 tsp
  • Salt: to taste
  • Mustard seeds: 1 tsp
  • Oil: 1 tbsp
• Method:
  1. Cook diced papaya with salt until tender.
  2. In a blender, grind coconut, green chilies, and cumin seeds to a paste.
  3. Mix the paste with cooked papaya and dal; simmer for 5-10 minutes.
  4. In a separate pan, heat oil and add mustard seeds; pour over the kootu.

Non-Indian Recipes

1. Raw Papaya Smoothie

• Ingredients:
  • Raw Papaya: 1 cup, peeled and cubed
  • Yogurt: 1/2 cup
  • Honey: 1-2 tbsp
  • Lime juice: 1 tbsp
• Method:
  1. In a blender, combine all ingredients.
  2. Blend until smooth and serve chilled.

2. Papaya Slaw

• Ingredients:
  • Raw Papaya: 1 medium, shredded
  • Carrot: 1, shredded
  • Red cabbage: 1 cup, shredded
  • Olive oil: 2 tbsp
  • Apple cider vinegar: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine shredded papaya, carrot, and cabbage.
  2. Drizzle with olive oil and vinegar; season with salt and pepper.
  3. Toss well and serve.

3. Raw Papaya Pizza Topping

• Ingredients:
  • Raw Papaya: 1 cup, grated
  • Pizza dough: 1 (store-bought or homemade)
  • Tomato sauce: 1/2 cup
  • Cheese: 1 cup, shredded
• Method:
  1. Preheat oven to 220°C (425°F).
  2. Roll out the pizza dough; spread tomato sauce on top.
  3. Layer with grated raw papaya and cheese.
  4. Bake for 15-20 minutes until golden.

4. Papaya Ceviche

• Ingredients:
  • Raw Papaya: 1 cup, diced
  • Lime juice: 1/4 cup
  • Red onion: 1/2, finely chopped
  • Cilantro: 1/4 cup, chopped
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine diced papaya, lime juice, onion, and cilantro.
  2. Season with salt and pepper; toss well.
  3. Let sit for 15 minutes before serving.

5. Raw Papaya and Black Bean Salad

• Ingredients:
  • Raw Papaya: 1 cup, cubed
  • Black beans: 1 can, drained and rinsed
  • Bell pepper: 1, diced
  • Lime juice: 2 tbsp
  • Olive oil: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine cubed papaya, black beans, and bell pepper.
  2. Drizzle with lime juice and olive oil; season with salt and pepper.
  3. Toss well and serve.

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