Mango Chutney, A Completely Vegetarian Delicacy from Indian Recipes
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.
Cook Time
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
- 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.
- 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
- 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 Fat | 9 |
| % Daily Value * | |
| Fat 1 g | 2% |
| Saturated fat 1 g | 5% |
| Unsaturated fat 0 g | |
| Carbohydrates 9 g | 3% |
| Sugar 8 g | |
| Fiber 1 g | 4% |
| Protein 1 g | 2% |
| 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. | |
