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Raw Mango Raita with Coconut

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

Recipe credit: Darshana Muzumdar

Serves 4 people as a part of an Indian meal.

Ingredients

  • 2 raw green mangoes
  • 1/2 coconut grated
  • 3-4 byadgi red chillies (byadgi chillies give the dish a bright red colour without making it too spicy)
  • 1 tbsp jaggery, chopped finely (optional)
  • Salt to taste

For the Tempering

  • 1/2 tsp mustard seeds
  • 2 sprigs curry leaves
  • 1 tbsp groundnut or coconut oil

Method

  • Steam the mangoes for 5 to 10 minutes till they are soft and cooked.
  • Cut them in half and remove the seed. Chop them finely. Alternatively, cut the mangoes in half first, remove the seeds and then steam them.
  • Grind the coconut and chillies coarsely.
  • Add this masala to the mango pieces, add salt, and jaggery if you are using it, and mix it well.
  • Heat oil in an iron tempering ladle and add the mustard seeds.
  • Wait till they splutter and then add the curry leaves. Stir for a few seconds and turn off the heat.
  • Transfer this tempering to the mixture, mix gently and serve as an accompaniment in an Indian meal.

For the Whole-Food Plant-Based (WFPB) version:

  • Do not use oil. Heat the ladle and dry roast the mustard seeds on medium to high heat till they splutter. Transfer this to the mixture.
  • Lower the heat and dry roast the curry leaves till they are slightly brown. Transfer them to the mixture.
  • Mix well and serve.

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