Chutneys add that extra zing to our meals, besides providing us with valuable macro and micro nutrients. With their tongue-tickling flavours, they play a major role in digestion of the food we eat, by stimulating our digestive juices and helping in better breakdown and assimilation of nutrients. Try out this interesting variation of the green mango chutney and you will be hooked to its refreshing taste.

As warm days herald the beginning of summer, it’s that time of the year, when we look towards reducing the heat by consuming cooling seasonal fruits and vegetables like melons, gourds, green mangoes, coconut and others. Eating these foods keep us cool, active and refreshed.

Come summer, and the mango reigns supreme with its rich pulpy, sweet flavour that is incomparable. The raw or green mango, in contrast, is nothing like its ripe counterpart; yet it is sought after for its tangy refreshing flavour, a perfect accompaniment to our staple diet of rice, chapatis, dal and vegetables. It has the power to make food more appetising, especially when soaring temperatures reduce your appetite, and provides ample health benefits.

Health Benefits

A rich source of Vitamin A, C and E as well as calcium, iron and magnesium, it provides us with essential nutrients for our optimal growth and protection from various diseases such as diabetes, digestive, liver and hormonal disorders like PCOD.

Eating raw mango helps in increasing bile secretion and lends elasticity to our blood vessels. Its high iron content makes it ideal for treating anaemia. Rich in phenolic antioxidants and vitamin C, it provides protection against cardiovascular diseases and cancer.

Consumed in various forms such as a drink, chutney, pickle, and sweet and sour preserve, the green mango chutney is one of the most versatile preparations, pairing up with different ingredients like mint, chickpea, peanut, coconut and coriander, to provide a unique blend of flavours.

This green mango chutney preparation is native to the state of Andhra Pradesh in south India. The recipe is contributed by My favourite school teacher and close confidante, Ms. Geeta Woody, who introduced me to the flavours of various chutneys from Southern India.

In this recipe,  green mango is paired up with the goodness of fresh coconut, fenugreek seeds cumin seeds, garlic, dried red chillies and coriander leaves. The zesty and tangy freshness of raw mango is complemented well with the nutty flavour of coconut and the rich aroma of fenugreek seeds, leaving behind a rich aftertaste that is unbeatable.

Fresh coconut is rich in disease-fighting antioxidants, regulates blood sugar levels and reduces risk of heart disease.  It is rich in copper, manganese and Medium-Chain–Triglycerides, which are readily absorbed by our body.

Fenugreek is a powerhouse condiment, which aids in digestion, controlling diabetes, improving breast milk production, alleviating menstrual cramps, reducing cholesterol and losing weight.

Cumin seeds, ginger and garlic aid in digestion and reducing cholesterol, respectively.

With these many health benefits, make it a part of your meal and beat the summer heat.

Green Mango Chutney

Recipe contributed by Geeta Woody

A perfect accompaniment to your daily meals of chapati and rice, you could also spice things up by using it as a dip for your grilled starters or even take a quick bite wrapped in a roll with salad veggies, cooked beans or meat thrown in for good measure.

Try this tongue-tickling recipe to get a host of health benefits from these wonderful ingredients.

Ingredients

Diced green mango – 1 cup

Fresh coconut pieces – 1/2 cup

Fenugreek seeds – 1 tsp

Cumin seeds –  ½ tsp

Ginger – 1 small piece

Garlic – 3-4 cloves

Dried red chillies – 3-4

Coriander leaves – 4-5 sprigs

Cooking oil – 4 tsp

Salt – To taste

Sugar – ½ tsp (optional)

Method:

Dice green mangoes into small pieces. (Do not peel the mangoes as it adds a zesty flavour and cuts down the tang, besides being rich in phenolic antioxidants that are beneficial for us.)

Grate or cut coconut into thin strips.

Heat the oil on low heat in a small pan.  Cut the red chillies into two and add to the oil. Remove from oil when they swell up and keep aside. Add the fenugreek seeds. Allow them to cook till they turn reddish in colour. They will also turn aromatic on getting cooked. Remove from heat and allow to cool.

Undercooking the fenugreek seeds will result in a sticky, viscous texture to the chutney, which is undesirable and reduces the refreshing taste of the chutney.

Add the mango and coconut pieces, fenugreek seeds and the oil, cumin seeds, red chillies, ginger, garlic and coriander leaves, salt and sugar in a blender jar and pulse it without adding water.

Do not grind it into a very fine paste. Some texture always brings out the flavours well. If you want a saucy consistency , you can add half a cup of  water and make a fine homogenous paste.

Remove the chutney into a serving dish.

Optional: You can garnish it with a tempering of mustard, cumin and curry leaves.

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Until my next, eat your way to good health!