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Mango Chutney, A Completely Vegetarian Delicacy from Indian Recipes

Updated on August 19, 2012
Cast your vote for Raw Mango Chutney

In many Indian recipes especially in the South Indian recipes, raw mango holds an important place among ingredients. Raw mango has several medicinal properties and 'Aam Panna ', one of the popular fresh juice recipes made of raw mango is used as a powerful tool to combat heat-stroke in countries like India. The present hub discusses the process of making 'mango Chutney' which is a very easy to make and valuable Indian food recipes that hardly require any expertise. Among kitchen recipes, it is probably one of the least time taking process with a lot of benefits.

In tropical regions, mango trees bear raw mangoes by mid mid April and the green raw mangoes are available till mid July. Mango chutney is a very popular side dish in the Indian subcontinent although there are significant variations in its recipe as far as minor ingredients are concerned. The present recipe is a North Indian variant of "Mango Chutney " suggested by a student of my husband.

Raw mango has many health benefits. We were told by our grand parents that it increases appetite. However, modern experiments also establish that Raw mangoes help remove eye disorder, prevent hair-loss, helps from heat stroke, bacterial infections in stomach, piles, liver problems, scurvy (because of its rich vitamin C content) and menstrual disorders.

Raw mango is a rich source of several minerals and trace materials like potassium, copper, manganese, selenium, magnesium, zinc, sodium, calcium, iron, and phosphorus. As far as vitamins are concerned, mangoes especially raw mangoes contains a lot of Vitamin C. Other vitamins include Vitamin A, Vitamin D, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Choline and Vitamin K. Around 3-4 table spoons of mango (containing around 50 grams of raw mango) contains about 32 calories. Ripe mangoes contains sugars that may result in weight gain, however, raw mangoes do not have such problems.

In addition, fresh mint leaves soothe digestion and helps eliminate toxins from the body apart from reducing bacterial and fungal growth in stomach. It also cleans blood. One of the contents called perillyl alcohol found in mint prevents colon cancer and lung cancer. Coriander leaves also help in eye disorders, hives, nose bleed and vomiting during pregnancy. Cumin seeds improve immunity, treats insomnia, asthma, bronchitis, issues in lactation and anemia.

Raw Green Hard Mangoes
Raw Green Hard Mangoes | Source

Cook Time

Prep time: 10 min
Cook time: 3 min
Ready in: 13 min
Yields: Serves six to seven people

Ingredients

  • 350 grams Raw and hard green mangoes, Mangoes should be hard so that it will be easier to peel those and grind
  • 25 grams Green hot chillies, Break a green chilly and smell for its hotness
  • 25 grams Green mint leaves, Use only leaves and remove all stems unless they are very tender. Mint stems are too hard to grind.
  • 50 grams Green Coriander leaves, Clean it. No need to remove stems. It increases fibers in the content if stems are addred
  • 2-3 pieces Cinnamon
  • 2 tea spoon full Cumin seeds
  • 1/2 tea spoon Salt, More salt will reduce the hotness of chilly and sourness of green mangoes
Ingredients needed for mango chutney
Ingredients needed for mango chutney | Source
Peeled mangoes ready to be cut into pieces
Peeled mangoes ready to be cut into pieces | Source
  1. On a pan fry the cinnamon and cumin seeds without oil for 2-3 minutes till the seeds release aroma. Grind the fried materials and proceed to process other ingredients.
  2. Peel the raw mangoes and cut those into small pieces. Clean wash the green chillies, mint leaves and coriander leaves. Put green chillies, mint and coriander leaves, cinnamon-cumin seed powder and salt together in a kitchen mixer and grind everything to a rough paste
  3. Delicious raw mango chutney is now ready to eat. Serve it with pulao, roti, parantha or anything you want to eat. It serves the same purpose as pickle, but you can also use the chutney as a substitute to tomato sauce or use it to add taste to your sandwiches.
Nutrition Facts
Serving size: 50 grams
Calories 33
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 1 g5%
Unsaturated fat 0 g
Carbohydrates 9 g3%
Sugar 8 g
Fiber 1 g4%
Protein 1 g2%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Comments

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    • Naresh4u profile image

      Surya 

      2 years ago from Tirupati

      Nice I to like it

      .

    • purnimamoh1982 profile imageAUTHOR

      purnimamoh1982 

      5 years ago

      Hello Sunil,

      Thanks a lot for such a nice comment

    • sunilkunnoth2012 profile image

      Sunil Kumar Kunnoth 

      5 years ago from Calicut (Kozhikode, South India)

      You are provoking us with such wonderful recipe. Thank you for sharing your knowledge. Mango is an excellent fruit in all its forms and shapes. It even give us some nostalgic feelings of our gone days related to school and college. Thank you for sharing a useful recipe.

    • frogyfish profile image

      frogyfish 

      5 years ago from Central United States of America

      An absolutely new recipe for me...I did not know raw mango was edible. Now I can try your chutney as we get many raw ones in the store - which I have previously ignored. Thank you for sharing.

    • StephanieBCrosby profile image

      Stephanie Bradberry 

      5 years ago from New Jersey

      I always wanted to make a chutney, especially a mango chutney. This will provide a great start for me. But I will use ripe mango since that is what I can most readily find. Thanks for sharing.

    • purnimamoh1982 profile imageAUTHOR

      purnimamoh1982 

      5 years ago

      Thanks Vespawoolf for finding the hub interesting. Due to my limited knowledge, I could present variants of this recipe. Thanks for the visit

    • vespawoolf profile image

      vespawoolf 

      5 years ago from Peru, South America

      Mango chutney is one of my favorite condiments. I had no idea it was made with green mangoes, though, and I didn't know green mangoes offered so many health benefits! Thank you for the recipe and all the helpful information. Voted up!

    • purnimamoh1982 profile imageAUTHOR

      purnimamoh1982 

      5 years ago

      Thanks a lot for appreciating this food. Please feel free to ask for any special Indian food you want. I shall make all efforts to collect the recipe with the substitute ingredients that may be available in your country.

    • Daniella Lopez profile image

      Danielle Lopez 

      5 years ago from Spain

      This sounds so good! I absolutely love mangoes. I'll have to try this out. Voted up. :)

    • purnimamoh1982 profile imageAUTHOR

      purnimamoh1982 

      6 years ago

      Thanks a lot Perspycacious for your note of appreciation. It must be easily available in vegetable shops. I have seen green mangoes in shopping complexes in Dubai, Bangkok, Cambodia and even in Afghanistan. In India, it is readily available. The season of plenty for green mangoes is between April and August in India.

      Thank you again for leaving a comment on the hub.

    • Perspycacious profile image

      Demas W Jasper 

      6 years ago from Today's America and The World Beyond

      Finding the green mango is hopefully easier than I think it will be here in the Rocky Mountains. I love chutney. I believe one variant is the use of raisins in some chutney recipes. Thank you for the details here.

    • urmilashukla23 profile image

      Urmila 

      6 years ago from Rancho Cucamonga,CA, USA

      I love mango chutney . Your recipe is different. I will make this one. Thanks for sharing it.

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