Raw Mango Overview
Raw Mango (also known as green mango) is the unripe form of the mango fruit, widely used in various culinary dishes across the globe. It has a tart and tangy flavor, making it a popular ingredient in salads, chutneys, and pickles. Raw mangoes are rich in vitamins, minerals, and antioxidants.
Nutritional Value of Raw Mango (per 100g):
- Calories: 60 kcal
- Carbohydrates: 15 g
- Dietary Fiber: 1.6 g
- Protein: 0.5 g
- Fat: 0.4 g
- Vitamin C: 36 mg (60% of the daily recommended intake)
- Vitamin A: 54 IU (1% of the daily recommended intake)
- Calcium: 18 mg (2% of the daily recommended intake)
- Iron: 0.2 mg (1% of the daily recommended intake)
- Potassium: 168 mg (5% of the daily recommended intake)
Health Benefits of Raw Mango:
- Rich in Vitamin C: Supports immune function and skin health.
- Aids Digestion: Contains enzymes that help in digestion and promote gut health.
- Antioxidant Properties: Protects against free radicals, reducing oxidative stress.
- Supports Weight Loss: Low in calories and high in fiber, helping to promote satiety.
- Hydration: The high water content helps in keeping the body hydrated.
How to Eat Raw Mango:
- Raw: Can be sliced and eaten as a snack.
- Salads: Grated or diced in salads for a tangy flavor.
- Chutneys and Pickles: Used in making various chutneys and pickles.
- Juices and Smoothies: Blended into drinks or smoothies for a refreshing taste.
Recipes Using Raw Mango
Indian Recipes
1. Raw Mango Rice (Mavinakayi Chitranna)
-
Ingredients:
- Raw mango: 1 cup, grated
- Cooked rice: 2 cups
- Mustard seeds: 1/2 tsp
- Split urad dal: 1 tsp
- Green chili: 1, chopped
- Curry leaves: 10
- Turmeric powder: 1/4 tsp
- Salt: to taste
- Oil: 2 tbsp
-
Method:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add urad dal, green chili, and curry leaves; sauté until golden.
- Add grated raw mango, turmeric, and salt; cook for 2-3 minutes.
- Mix with cooked rice and serve.
2. Raw Mango Chutney
-
Ingredients:
- Raw mango: 1, peeled and chopped
- Green chili: 1
- Ginger: 1-inch piece
- Sugar: 1 tsp
- Salt: to taste
- Water: 1/4 cup
-
Method:
- In a blender, combine all ingredients and blend until smooth.
- Serve as a side with meals.
3. Raw Mango Salad
-
Ingredients:
- Raw mango: 1, julienned
- Carrot: 1, grated
- Onion: 1/2, finely chopped
- Green chili: 1, chopped
- Lemon juice: 2 tbsp
- Salt: to taste
-
Method:
- In a bowl, combine all ingredients and toss well.
- Serve chilled as a salad.
4. Spicy Raw Mango Pickle
-
Ingredients:
- Raw mango: 2, chopped
- Mustard seeds: 2 tbsp
- Fenugreek seeds: 1 tbsp
- Red chili powder: 1 tbsp
- Salt: to taste
- Oil: 1/2 cup
-
Method:
- Dry roast mustard and fenugreek seeds; grind to a powder.
- In a bowl, combine raw mango, ground spices, chili powder, and salt.
- Heat oil and pour over the mango mixture; mix well and store in a jar.
5. Raw Mango Dal
-
Ingredients:
- Toor dal: 1 cup, cooked
- Raw mango: 1, diced
- Onion: 1, chopped
- Tomato: 1, chopped
- Turmeric powder: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
-
Method:
- Heat oil in a pan; add onions and sauté until golden.
- Add tomatoes, turmeric, and salt; cook until soft.
- Add cooked dal and diced raw mango; simmer for 10 minutes.
Non-Indian Recipes
1. Raw Mango Smoothie
-
Ingredients:
- Raw mango: 1, peeled and diced
- Yogurt: 1 cup
- Honey: 1 tbsp
- Ice cubes: 1/2 cup
-
Method:
- In a blender, combine all ingredients and blend until smooth.
- Serve chilled.
2. Raw Mango Salsa
-
Ingredients:
- Raw mango: 1, diced
- Red onion: 1/2, finely chopped
- Bell pepper: 1, diced
- Cilantro: 1/4 cup, chopped
- Lime juice: 2 tbsp
- Salt: to taste
-
Method:
- In a bowl, combine all ingredients and mix well.
- Serve with tortilla chips or grilled meats.
3. Raw Mango Dressing
-
Ingredients:
- Raw mango: 1, peeled and diced
- Olive oil: 3 tbsp
- Honey: 1 tbsp
- Lime juice: 1 tbsp
- Salt: to taste
-
Method:
- In a blender, combine all ingredients and blend until smooth.
- Drizzle over salads or grilled vegetables.
4. Raw Mango Tacos
-
Ingredients:
- Corn tortillas: 4
- Raw mango: 1, diced
- Avocado: 1, diced
- Black beans: 1 cup, cooked
- Cilantro: 1/4 cup, chopped
- Lime juice: 2 tbsp
-
Method:
- In a bowl, combine diced raw mango, avocado, black beans, cilantro, and lime juice.
- Fill corn tortillas with the mixture and serve.
5. Raw Mango Sorbet
-
Ingredients:
- Raw mango: 2, peeled and diced
- Sugar: 1/2 cup
- Lemon juice: 1 tbsp
- Water: 1/2 cup
-
Method:
- In a saucepan, combine sugar and water; heat until sugar dissolves.
- In a blender, combine mango, sugar syrup, and lemon juice; blend until smooth.
- Freeze in an ice cream maker or a shallow dish until firm, stirring occasionally.
Raw Mango is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!