By the time the juicy, ripe mangoes are ready to be consumed we can tickle our hungry taste buds with the deep green, tangy, and firm raw mangoes alongside the raw mango recipes Indian which are relishable. The benefits of eating raw mango are now super easy!
Health benefits of raw mango
Raw mango dishes are packed with lots of nutrients which are mentioned below. It contains numerous antioxidants, like polyphenol, that helps reduce the risk of cancer, and inflammation. It contains vitamins and fibres that reduce the risk of heart disease. These same vitamins like vitamins A, C, and E help fight countless diseases and also boost our immunity.
There are different recipes with raw mango that can be enjoyed. All these green mango recipes may prevent diabetes, improve our digestive health, and support our eyes’ health. There are so many ways and recipes of dishes we can make with raw mango. They are easy to make and add to our diet.
Difference between raw mangoes and ripe mangoes
There are differences between raw and ripe mangoes that we can observe ourselves and others like the nutritional value that we may or may not know about.
Things we can note the colour and taste. For example, Raw mangoes are sour in taste, green in colour, and have a tangy flavour. Raw mangoes are yellow, sweet & good for the heart - the hidden benefits of eating raw mangoes are unparalleled. Unlike ripe mango, raw mango has less water content, less sugar, and less fat. It contains more minerals and more protein. Ripe mango contains notable amounts of vitamins while raw mango is a rich source of vitamins (1).
Nutritional value of raw mango
The nutritional value of raw mango is as follows: calories (99), protein (1.4 g), carbs (24.7 g), fat (0.6 g), fibre (2.6 g), sugar (22.5 g), vitamin C (67% of the daily value), copper (20% of the DV), folate (18% of the DV), vitamin B6 (12% of the DV), vitamin A (10% of the DV), vitamin E (10% of the DV), vitamin K (6% of the DV), niacin (7% of the DV), potassium (6% of the DV), riboflavin (5% of the DV), magnesium (4% of the DV), and thiamine (4% of the DV).
Delicious homemade raw mango recipes
To get most of the benefits of raw mangoes, try adding raw mango pulps to your smoothies, salads, or even desserts.
Raw mango recipes Indian versions are enjoyed in several forms ranging from curries to chutney to juices to even refreshing salads.
Brace yourself up for Deliciously Healthy Green smoothie ideas to beat the heat!
Aam Panna is one of the best raw mango recipes. When it is flavoured with mint leaves and spices it resembles a fresh healthy alternative to packaged juices. Getting the benefits of raw mangoes takes less than 5 minutes!
- Blend in some raw mangoes
- Add half a cup of water, rock salt, and lemon juice (2 tbsp)
Benefits of one of the best raw mango recipes i.e Aam Panna include reducing acidity, constipation, morning sickness, and indigestion. Beat the heat with the Aam Panna Sip and enjoy the raw mango health benefits.
2. Raw mango chutney
This raw mango recipe Indian chutney tastes delicious is healthy and is super popular. It always finds its way into every kitchen. Getting the benefits of raw mangoes is now super easy!
- Peel and chop - large raw mango.
- Blend to paste - 2 green chillies and 2 tbsp of lemon juice with salt.
- Ready to serve with rice or chapati.
3. Mango dal
Raw mango recipes like Mango Dal are a trademark specialty from Andhra Pradesh, cementing its presence throughout the country as one of the famous raw mango recipes that aid better digestion. Getting the benefits of raw mangoes is now super easy!
PREPARATION (25-30 mins)
- Wash, peel and dice the mangoes.
- Add dal and mangoes to a cooker and pressure cook them.
- Prepare tadka using oil, curry leaves, hing, chilli powder, and Turmeric.
- Add the tadka to the dal and dilute it. Add water if required.
4. Raw mango salad
Among all other raw mango recipes - the raw mango salad is a must-have for all salad lovers this summer among the various unripened mango recipes. Getting the benefits of raw mangoes is now super easy!
PREPARATION (15-20 mins)
- Grate the mangoes and transfer them to the bowl.
- Add onion, mint leaves, green chilli, sprouts, and salt.
5. The raw mango pickle recipe
Raw mango recipes for pickles are a great way to add some flavour and nutrition to your meals, as well as make them last longer. It's the perfect accompaniment to any Indian meal and gives you the benefits of eating raw mango.
- Wash, cut them in half, and dry the mangoes.
- Without peeling off, chop the mangoes into the required size.
- Dry roast mustard and methi seeds and grind them into fine powder.
- Chop the garlic and add them to the mangoes.
- Add turmeric, red chilli powder, salt, mustard-methi powder, garlic, and oil to the mangoes.
- Mix them well and get the benefits of raw mangoes!
6. Aam chutney
Every Indian meal feels a bit more accomplished when it ends with aam chutney. Getting the benefits of raw mangoes is now super easy with these raw mango recipes!
- Wash, peel and cut one raw mango into small chunks and discard its stone
- Add mango pieces, green chilli, ginger, cumin seeds, sugar, and salt to a grinder
- Grind until a medium coarse paste.
Add coriander leaves and 1 tablespoon water for consistency; grind to make a smooth paste. Your Aam chutney is ready.
7. Mango sambar
For weekend breakfast, serve one of the best raw mango recipes - Mango Sambar, with Homemade Soft Idlis and Coconut Chutney to get the benefits of raw mangoes.
- Add the dal with water and turmeric powder to the pressure cook
- Heat oil, add dry red chillies, mustard seeds, urad dal, and cumin seeds, and allow it to crackle.
- Add ginger and garlic; let it cook for about a minute.
- Add turmeric powder, raw mango, and 1 cup of water and bring it to a boil.
- Add sambar powder, jaggery, and cooked dal and give it a stir.
- Heat a small tadka pan, and add dry red chillies, asafoetida, mustard seeds, curry leaves, urad dal, and cumin seeds. Cook for about 30 seconds.
Once it is done, pour it over the Raw Mango Sambar, give it a mix and serve the raw mango curry, hot.
8. Launji recipe
Using acidic green mangoes, jaggery, and a few basic spices, Kacche Aam Ki Launji is a sweet and spicy chutney or raw mango curry. This is one of the easiest raw mango recipes that last up to 3 months in the refrigerator.
- Add panch phoron (the 5 spice mix - Cumin, Brown Mustard, Fenugreek, Nigella, and Fennel) to heated oil and let the seeds sizzle for a few seconds.
- Add in the cut mango slices and toss to mix well with the seasoning.
- Add in the turmeric powder, garam masala, red chilli powder, and salt
- Add in the sugar and mix well.
Add water and mix well. Cover and cook for around 10 minutes on medium heat and you are ready.
9. Mavinakayi chutney
This is another best raw mango recipes / raw mango dish that goes nicely with idli, dosa, plain rice, and so on. It's hot and tangy, with a delicious mango taste and the benefits of raw mangoes.
- Peel and roughly dice raw mangoes.
- Meanwhile, heat the oil in a small pan. When the oil is heated, add urad dal, chana dal, Methi seeds, asafoetida & red chillies.
- Transfer the fried masala, coconut, salt, and chopped raw mangoes to a mixer or blender, add little water and blend well.
- Prepare the tempering. Heat oil in a small pan and add mustard, hing, and curry leaves. Then add grounded chutney to the tempering and mix well.
Now your spicy and tangy Raw Mango Chutney is ready to relish and enjoy.
10. Dal with raw mango
Mamidikaya, this recipe is making mango with lentils and is a healthy raw mango recipe:
- Cook as much dal as you want with turmeric in a pressure cooker.
- Mash after it is cooked.
- Fry some green chilli and mustard seeds.
- Add some crushed garlic, chopped onions, and curry leaves.
- Add chopped raw mangoes, and chilli powder.
- Add some water and bring to a boil.
- When the mango is soft, add the dal to this mixture.
- Add salt as per your taste.
Eat this with some rice.
11. Mango pachadi
This is a south Indian side dish mostly prepared during the New Year. You can eat this sweet dish with some rice.
- Soak some jaggery, crush it, and heat it.
- Wash the mangoes, and dice them.
- Cook the mango in water until it’s soft.
- Add some jaggery syrup and cook for 5 mins.
- In an oiled pan, add some mustard seeds, hing, red chillies, and curry leaves.
- Add a paste of rice flour, and boil for 2 mins.
Mix and enjoy.
12. Aam ka murabba
This tangy and sweet recipe is also known as Indian Jam. You can use this recipe to preserve your mango,
- Wash the raw mangoes and peel them.
- Grate the mangoes and boil them in some water.
- Add sugar as you prefer. You can switch this out with jaggery.
- Stir this mixture on low heat until the sugar melts.
- Simmer until the sugar boils and thickens.
- Add cloves, powdered cardamom, and saffron.
Let it cool before you enjoy it.
13. Mango rice recipe
This south Indian dish is made with raw mangoes and pre-cooked rice.
- Boil as much rice as you need for this dish.
- Cool this cooked and non-mushy rice.
- Grate some mangoes.
- Fry some peanuts.
- In a separate pan, fry some mustard seeds, urad dal, chana dal, and red chillies.
- Add in some ginger, curry leaves, and green chillies, and saute.
- Add the mangoes, turmeric, and salt.
- Saute for 2-3 minutes, and cook. (You can skip this step if you’re using mangoes that are pressure cooked).
- Add this mixture to the rice little by little until it is to your taste.
Additional tips for more interesting & healthy recipes with green mango
Raw mango, also known as 'Kairi' or 'Kachcha Aam' in India is the main element for raw mango recipes or raw mango dishes.
When purchasing unripe mangoes, make sure they are not mushy around the stems and have a distinctly sour aroma. They'll last a week to ten days in the refrigerator.
- If you're using green mangoes for a salad, cut them into cubes and toss them with lime juice, salt, pepper, and cilantro before serving.
Also, Beat the Heat Waves with these 10 Super Body Cooling Drinks for Summers for getting the perfect summer vibes.
Side effects of raw mango
Doing or, in this case, eating in moderation is important to prevent side effects. Some of the side effects of eating a lot of raw mango in Indian dishes and recipes are:
- Stomach pain.
- Throat pain.
Remember to avoid drinking cold water to avoid these side effects from getting worse.
Raw mango health benefits are priceless as it aids hormonal balance by being high in vitamins A and E. Raw mango replaces sodium chloride reserves and avoids dehydration. Constipation, bloating, indigestion, and diarrhoea are all symptoms cured by it.
What is the recommended daily amount of raw mangoes?
Limit your mango intake to 2 cups per day which is exactly 330 grams. This is for both raw mango and ripe mango.
What does raw mango taste like?
Raw mango has a sharp sour taste and because of its high oxalic concentration, it can sometimes taste bitter.
Is raw mango better than ripe mango?
Raw mango does contain more vitamins and fibre, but less sugar and fat than ripe mango does.
How much sugar is in a raw mango?
One ripe mango contains 46 grams of sugar, and raw mango contains 8.92% less sugar than ripe mango.
What is special about a raw mango?
Raw mango recipes have a lot of vitamin C, calcium, and magnesium, all of which help the body release toxins.
Is raw mango good for digestion?
Raw mango recipes help cure acidity, constipation, morning sickness, and indigestion.
Is raw mango good for weight loss?
Raw mango contains high amounts of fibre and it’s low in calories, so yes. Raw mango can help manage your weight.