Raw Mango Rice

Preparation Time:

10 mins
Cooking Time:
60 mins

Ingredients:

  1. Sesame oil or any oil
  2. 1 or 2 dry red chilies, broken and deseeded
  3. 1 teaspoon mustard seeds
  4. 1 teaspoon chana dal (optional)
  5. 1 teaspoon urad dal (optional)
  6. 3 to 4 tablespoons peanuts
  7. A pinch of asafoetida
  8. 1/4 teaspoon turmeric powder
  9. 1 sprig curry leaves
  10. Salt – to taste
  11. Freshly chopped coriander leaves

Ingredients For Rice

  1. 1.5 cups rice (brown, red or whichever rice you have at home. Please remember that red or brown rice have a higher nutritive value as compared to regular white rice and hence red or brown rice is recommended over white rice)
  2. Salt, to taste
  3. Enough water to cook the rice

Ingredients For The Paste

  1. 1/2 cup grated coconut
  2. 1.5 cups peeled & chopped raw unripe mango, chopped
  3. 3 to 4 dry red chilies, broken and deseeded
  4. 1 green chili/hari mirch, chopped
  5. 1 teaspoon white sesame seeds
  6. 2 teaspoon peanuts
  7. 1 teaspoon jaggery/gur (optional)

 

Nutrition Facts

Serving Size 1 Serving Per Serving% Daily Value*
Calories 1453 Calories from Fat 401
Total Fat 44.6g 69% Saturated Fat 16.6g 83%
Cholesterol 0mg 0% Sodium 1191mg 50%
Potassium 1252mg 36% Carbohydrates 233.3g 78%
Dietary Fiber 18.4g 74% Sugars 4.2g
Protein 33.9g Vitamin A 5%
Vitamin C 7% Calcium 18%
Iron 76%

Procedure:

  • Soak rice in water for 20 minutes. Once soaked, drain water and pressure cook with enough water and salt, till cooked well.
  • Spread the cooked rice on a flat plate and separate the grains with a fork. Keep aside and allow the rice to cool to room temperature.
  • Rinse, peel and chop the raw green mango. In a grinder jar, add the chopped mangoes along with dry red chilies, green chili, sesame seeds, peanuts, grated coconut and powdered or grated jaggery (if using, this is optional) Grind these ingredients without adding any water into to a semi fine paste. Keep aside.
  • Heat a little oil in a pan and add peanuts into it. Roast the nuts on a low flame. Now into this add mustard seeds and allow the mustard to crackle. Add the chana dal and urad dal at this time and allow it to turn light brown. Now add curry leaves and dry red chilis and saute till the red chilies change color. Add asafetida and turmeric powder and mix well. Now add the ground raw mango-coconut paste and stir for 3 to 4 minutes. Season with adequate salt. Stir well, switch off flame and keep aside.
  • Into the cooked rice, add the raw mango-coconut masala and combine well. Garnish with freshly chopped coriander leaves.

Apart from being tasty, mangoes also offer a number of health benefits.

A recent study shows that an unripe mango yields as much Vitamin C as 35 apples, 18 bananas, nine lemons and three oranges. The fruit is rich in vitamin A and C, calcium, iron and 82% of magnesium which is vital for the extraction of wastes in the body.

Raw mangoes contain an acid which helps ease digestion and control constipation. They also help the skin soften and breathe making it healthy. Mangoes also help in the fight against diabetes by reducing sugar levels in the body.

Health benefits of unripe mangoes include:

Treat blood disorders – Raw mangoes are extremely beneficial in treating blood disorders because of their high Vitamin C content.

Treatment of Scurvy – Dried mango powder is highly beneficial in treating Scurvy.

Indigestion and constipation – Raw mangoes are good for hormonal health. They contain Vitamin B that helps you retain good health. They also help with indigestion and constipation problems. Furthermore, they cleanse the intestine and clear off many other infections. Raw mango contains vitamin A and Vitamin E that enhances one’s hormonal system.

Prevent dehydration – Eating unripe mangoes with salt prevents the excessive loss of water from the body, and helps to quench thirst. In addition, it also protects one from the negative effects of very high temperature.

Treats gastro-intestinal disorders – Unripe mangoes are a rich source of pectin, which if mixed with honey and salt, is highly beneficial in treating gastro-intestinal disorders.

Treat liver disorders – Unripe mangoes help in treating liver disorders because they increase the secretion of bile acids and clean the intestines of bacterial infections.

Rich in Antioxidants – These antioxidant properties protect the body against cancer and cardiovascular diseases.

This delicious and fragrant Raw Mango Rice is a delicious and healthy option for an easy lunch.

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