Green Mango Salad: Sweet n Tangy
As soon as the summers step in we start looking for cool n refreshing salads. Light on tummy, good for digestion, free of calories and above all doesn’t involve any cooking. What else does one want…
If Mango is the king of fruits then dear raw/green mango too rules the veggies kingdom in its own way. Summers are incomplete without mangoes or raw mangoes. Raw Mango Panna, Sweet n Tangy Raw Mango Launji, Raw Mango pickles…everything are liked n loved by all of us. And now comes the raw mango salad.
Also, green mango preparations like Raw Mango Preserve
Green Mango salad is one salad which is highly refreshing. Raw mango tastes just awesome in this salad.
Actually, I could never think of having raw mango in salad form. After all, it is so sour n tangy. Last year on my hubby’s birthday when we went out for lunch, yea, that day we opted for lunch rather than the usual dinner. Both my sons had gone to their college and for a change, just two of us freaked out. We went to a hotel ‘Annamaya’ in the Aerocity, New Delhi. It is a great yet simple restaurant having a limited menu and managed by a German national, who has a love for India. A very interesting and ambient atmosphere with open kitchens and the restaurant selling some authentic and exotic spices and salts. As part of its philosophy, the restaurant seeks to help the indigenous neighbourhood through menus revolving around locally sourced artisanal products, for they must be made in India and empower people and places.
The menu card listed this Green Mango salad. The waiter in charge recommended us to have this salad and thus we ordered it. When it was served, it looked very tempting and when we tasted it, it was like a gush of freshness swirling in our mouth… slightly tangy, slightly sweet, slightly spicy… a mixed array of flavours. It seemed one of the best things to have in summers. Obviously, after liking it so much the next step was to call the chef and ask about its recipe. The chef very humbly explained everything about it. The raw mango in the salad was paired with a similar looking ingredient – avocado, a fruit of foreign origin.
This Green Mango Salad is a must to have in summers. When temperatures soar, appetite drops, this highly refreshing, fibrous and nutritious salad is wonderful to have. As it is, you can have it only in summers and that too till the raw mangoes are in. Once the rain steps in, raw mangoes no more remain green and quickly turn yellow. So, avail the most of it for the initial few months in summers. Later, I discovered its quite a popular salad in large parts of India and South Asia prepared with lot of variations.
I have applauded Green Mango Salad all for its taste and flavour but its benefits are even more praiseworthy. As Avacado is not yet very popular in India, I decided to substitute it with raw Papaya. The variation was equally awesome. Raw Papaya not only added volume to the salad but also balanced the tanginess of raw mangoes in equal measure. There is no compromise on taste either. A popular Gujrati variation is to use onion in place of papaya.
Health benefits of raw mangoes are astonishing.
- Green mango is rich in vitamin A and C, calcium, iron and 82% of magnesium which is vital for the extraction of wastes in the body.
- High Vitamin C increases the elasticity of the blood vessels and boosts the formation of new blood cells.
- It also aids the absorption of iron and prevents bleeding tendencies besides increasing body resistance against TB, anaemia, cholera and dysentery.
- Vitamin A nd E in green mangoes promotes hormonal health.
- Vitamin B in green mangoes helps us retain good health. They also help with indigestion and constipation problems. Furthermore, they cleanse the intestine and clear off many other infections.
- Having green mangoes with salt not only quenches thirst but also prevents the excessive loss of water from the body.
- It protects us from the negative effects of hot winds (loo).
- Raw mango juice (panna) prevents the excessive loss of sodium chloride and iron to excessive sweating.
- Raw mangoes are a rich source of pectin, and when mixed with honey and salt, is highly beneficial in treating gastrointestinal disorders. Also very effective medicine for diarrhoea, piles, morning sickness, chronic dyspepsia, indigestion and constipation.
- Unripe mangoes help in treating liver disorders by increasing the secretion of bile acids and thus cleaning the intestines of bacterial infections.
- They also have more Antioxidants and Vitamin C than ripe mangoes. These antioxidant properties protect the body against cancer and cardiovascular diseases.
All these excerpts are taken from here.
Similarly, health benefits of green papaya are equally impressive.
- It is full of essential nutrients and enzymes to promote digestive health.
- It aids in losing weight.
- It helps to combat diabetes.
- Being rich in potassium it is very good for the heart.
- It improves digestion
- It helps in curing diabetes as it is full of fibre.
- It hastens the healing of wounds and effective remedy for skin problems like pigmentation, acne etc.
- It prevents vitamin deficiency because of the highest amount of carotenoids present in it (more than in tomatoes and carrots).
- It is good for lactating mothers because of the presence of a compound called galactagogue
- Eating raw papaya eases the menstrual pain…You may read more about it in detail here.
I am sure looking at the benefits of both green mango and green papaya, you are very much tempted to try this out.
The recipe of Green Mango Salad is actually very simple. It has 2 key ingredients… green mangoes and raw papaya. The rest is added to give it a more colourful n appetising look. That you may add according to your prefernce and availability in your pantry. And then comes the salad dressing. So, for the dressing also, it is honey or brown sugar along with seasonings. I prefer honey as it gives a very subtle taste. And yes, not to forget the crushed peanuts for that crunchy feeling.
For making this salad, though you need julienne but you shouldn’t grate it. If you have a thick grater then its fine otherwise, peel raw mangoes, poke lots of vertical cuts in it and then scrape thinly. This gives wonderful shreds. Same is done for papaya. Alternatively, you can thinly slice these greens and then cut long strips. Whichever way suits you more follow that.
A very important aspect relates to fruit selection. To get best results, the mango should be very green, raw and hard. They should be mildly sour at this stage. There are some varieties having these characteristics and your vegetable vendor would be able to provide help with. Same goes for the papaya – green and hard. You would not get to experience the real taste if these criteria are not met.
As for the ratio of green mangoes and green papaya, there is no fixed rule. Use it as per your preference. I have taken these two in the ratio of 60:40, that is more of green mango and little less of green papaya. Addition of capsicum, tomatoes, carrots, zucchini etc is entirely optional. But I will strongly recommend adding little ginger to it. It too adds to the taste in its own way.
Now, over to the recipe in detail.
Preparation Time: 15 Min
Cooking Time: Nil
25o g Green Mangoes
150 g Raw Papaya
1 Tablespoon Ginger Julienne
1 Tablespoon Chopped Cilantro
2 Tablespoon Honey
1 Tablespoon Olive Oil
Salt & Pepper to taste
- Wash and pat dry all the veggies.
- Peel green mangoes, raw papaya and carrot.
- Shred all the veggies… green mangoes, raw papaya, carrot, capsicum, tomato and ginger.
- Add honey, oil, salt, pepper and cilantro.
- Toss everything. Chill in the refrigerator for atleast half an hour.
- Adjust the quantity of raw mangoes and green papaya as per your liking.
- Adjust the quantity of honey depending on the sourness of raw mangoes.
- You may use avacodo in addition to or in replacement of raw papaya.
- You may add crushed garlic to it.
Do not throw the seeds of green mangoes. Use them for cleaning your cast iron griddle or wok (tawa or kadhai). For this, put these pits along with some water on the griddle and leave overnight. In the morning, lightly rub these and you will have sparkling griddle.
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