Raw Mango Cilantro Chutney
Being born and raised in India, I can’t imagine my meal without chutney. It simply tantalizes our taste buds and uplifts the taste of any food. Chutney not only elevates the taste but also aids in better digestion of your meal. The base of chutney can be anything ranging from grains to vegetables or fruit, but the herbs and spices always are the ingredients that stimulate the taste buds. Combining cilantro (1) (2)and raw mango creates a mouthwatering concoction with garlic, roasted coriander seeds, and red chilies. I consider cilantro(3) a superfood as it is packed with antioxidants and micronutrients and is readily available. Besides being a good source of dietary fiber, it is also loaded with vitamins and minerals like calcium, iron, potassium, and magnesium. Some toxic, heavy metals like cadmium, mercury, lead, and others have no use in our bodies. A chemical compound in cilantro acts as a chelator, attaches to these metals and excretes them (7). Clearing your system reduces inflammation and infections.
The benefits you'll receive from regularly incorporating these accessible superfoods into your diet should at least equal spending most of your grocery budget on exotic varieties. Yes, herbs are as important. Raw mangoes are high in vitamin C, calcium, and magnesium, and this helps to release toxins from the body. They also help in boosting cardiovascular health. The mango (4) fruit contains numerous essential, water- and lipid-soluble micronutrients along with the phytochemicals gallotannins and mangiferin (5) (6). Mango consumption is associated with reducing and reversing Metabolic (liver disease, cancers, heart-related disease) and inflammation-related diseases.
My raw mango cilantro chutney recipe is straightforward, with few ingredients but much flavor and, not to forget, nutrition in abundance. This is the chutney I have been eating since childhood and is a popular recipe in my native place Bihar. Traditionally, a spoonful of mustard oil is also added to the recipe, but as I aim to make it nutrient-dense and not calorie dense, I am ditching it in my recipe.
Serves - 4-5
Preparation time -10 mins
Cooking Time- 5 mins
Total time - 15
Raw mango- 1 cup ( Roughly chopped)
Cilantro – 1 cup
Red chilly – 5-6
Coriander seeds- 1 Tbsp
Garlic- 3 clove
Water- 1/3 cup
Salt- as per taste
Dry roast coriander seeds and red chilies on a medium flame for 2-3 mins. Allow it to cool for 10 mins.
2. Add all the ingredients to a blender.
3. Blend it and enjoy.
Coriander (Coriandrum sativum L.): a potential source of high-value components for functional foods and nutraceuticals--a review - PubMed (nih.gov)
Coriandrum sativum L.: A Review on Ethnopharmacology, Phytochemistry, and Cardiovascular Benefits - PubMed (nih.gov)der (Coriandrum sativum L.) and its bioactive constituents - PubMed (nih.gov)
Coriander (Coriandrum sativum): A promising functional food toward the well-being - PubMed (nih.gov)
Chemical Composition of Mango (Mangifera indica L.) Fruit: Nutritional and Phytochemical Compounds - PMC (nih.gov)
Mangos and their bioactive components: adding variety to the fruit plate for health - PubMed (nih.gov)
Chelation: Harnessing and Enhancing Heavy Metal Detoxification—A Review - PMC (nih.gov)