Raw Mango, 1 Kg

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:

1. Rich in Vitamin C: Supports immune function and skin health.
2. Aids Digestion: Contains enzymes that help in digestion and promote gut health.
3. Antioxidant Properties: Protects against free radicals, reducing oxidative stress.
4. Supports Weight Loss: Low in calories and high in fiber, helping to promote satiety.
5. 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:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add urad dal, green chili, and curry leaves; sauté until golden.
  3. Add grated raw mango, turmeric, and salt; cook for 2-3 minutes.
  4. 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:
  1. In a blender, combine all ingredients and blend until smooth.
  2. 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:
  1. In a bowl, combine all ingredients and toss well.
  2. 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:
  1. Dry roast mustard and fenugreek seeds; grind to a powder.
  2. In a bowl, combine raw mango, ground spices, chili powder, and salt.
  3. 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:
  1. Heat oil in a pan; add onions and sauté until golden.
  2. Add tomatoes, turmeric, and salt; cook until soft.
  3. 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:
  1. In a blender, combine all ingredients and blend until smooth.
  2. 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:
  1. In a bowl, combine all ingredients and mix well.
  2. 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:
  1. In a blender, combine all ingredients and blend until smooth.
  2. 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:
  1. In a bowl, combine diced raw mango, avocado, black beans, cilantro, and lime juice.
  2. 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:
  1. In a saucepan, combine sugar and water; heat until sugar dissolves.
  2. In a blender, combine mango, sugar syrup, and lemon juice; blend until smooth.
  3. 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!