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How To Make Raw Mango Coconut Chutney

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Most people are more familiar with sweet and juicy mangoes with rich golden flesh and an orange-red blush on the skin. Raw mangoes, or green mangoes, are their unripened cousins. Ideally, these should be firm to the touch, with whitish-colored flesh once cut into, ensuring that the fruit is still sour.

Spring and early summer is mango season in India, and no flavor is more iconic of the season than raw mango with chili and salt. This chutney plays on that combination of flavors and marries it with coconut for something truly tropical. While it is traditionally eaten with rice, it’s pretty versatile and can be used as a spread on wraps and sandwiches, or to top off salads and rice bowls for a spicy-tart hit of flavor.

How Healthy Are Green Mangoes?


Mangoes are a rich source of vitamin A, C, E, K, several B vitamins, magnesium, calcium, iron, and fiber. They're also chock full of polyphenol antioxidants like mangiferin, catechins, anthocyanins, gallic acid, kaempferol, rhamnetin, and benzoic acid.

Health Benefits Beat the Heat Prevent Cellular Damage Helps Digestive Irregularities Immune Boosting Heart Healthy Eye Health Promotes Collagen

Health Benefits of Raw Mango: 

1. Beat the Heat


Raw mango helps prevent dehydration and sunstroke during summer by restoring sodium chloride into our bloodstream, which helps retain water.

2. Prevent Cellular Damage that Contributes to Cancer and Aging


Mangoes have over a dozen different polyphenols which are plant compounds that act as antioxidants. These protect cells from damage from free radicals. Free radicals damage is associated with aging and chronic diseases. Mangiferin is currently being studied as a “super antioxidant” due to its potential to counter diabetes, cancer, and other diseases. Vitamin C, calcium, and magnesium found in the fruit also help release toxins from the body.

3. Helps Digestive Irregularities


Raw mango contains amylases which are part of the digestive enzymes our bodies use to break down carbohydrates into glucose and other sugars. The water and dietary fiber found in mangoes can help with problems with constipation, bloating, indigestion, and diarrhea. Studies have shown that adults with constipation who ate mango daily had more relief from symptoms than those who took a soluble fiber supplement. It also detoxifies the liver and promotes the secretion of bile acid.

4. Immune Boosting


One cup of mango has 10% of daily vitamin A supply, and 75% of vitamin C needs, both of which are necessary for a robust immune system. It also has copper, folate, vitamin E, and B vitamins that support immunity.

5. Heart Health


Raw mangoes are high in niacin, magnesium, and potassium which helps relax blood vessels and lower blood pressure. Mangiferin protects heart cells from oxidative stress and reduces triglycerides, free fatty acids, and cholesterol levels. Antioxidants also reduce the risk of chronic diseases like diabetes, heart disease, as well as strokes, and heart attacks.

6. Eye Health


Besides being a rich source of vitamin A, preventing dry eyes and night blindness, mangoes are also a good source of lutein and zeaxanthin. Both are present naturally in the retina and protect it from harmful UVA/UVB light and absorb blue light.

7. Promotes Collagen



Vitamin C is essential for making the collagen that is required for healthy skin and hair. Collagen helps with hair growth and sebum production that moisturizes your scalp to keep your hair healthy.


Raw Mango Coconut Chutney

Raw Mango Coconut Chutney

Yield: 3 cups
Author:
prep time: 5 minutes cook time: 5 minutes total time: 10 minutes

ingredients:

  • 2 cups Unsweetened Shredded Coconut
  • 1 cup chopped raw green mango (peeled)
  • 1 tsp Ground Turmeric Root
  • 1 tsp salt
  • 1-2 dry red chillies
  • 1 tbsp dry channa dahl/split chickpeas
  • 1 tbsp dry urad dahl/black gram lentils
  • 1 tsp whole cumin seeds
  • 1 tsp whole black mustard seeds
  • 1/4 tsp hing/asafetida
  • 2 tsp vegetable oil (sesame, coconut, etc.)

instructions:

Spring and early summer is mango season in India, and no flavor is more iconic of the season than raw mango with chili and salt. This chutney plays on that combination of flavors and marries it with coconut for something truly tropical. While it is traditionally eaten with rice, it’s pretty versatile and can be used as a spread on wraps and sandwiches, or to top off salads and rice bowls for a spicy-tart hit of flavor.

  1. Peel the green mango and remove the pit. The flesh should very pale in color and taste sour. The yellower the meat of the fruit is, the riper and more sweet it will be.
  2. Chop the mango pieces and add to a blender with coconut, turmeric, and salt.
  3. In a preheated frying pan, heat 2 tsp of oil then add the dried chillies, dahls, cumin, mustard seeds, and hing. Fry till dahl is golden brown.
  4. Remove 1-2 dry chilies once its fried and add it to the blender. Keep the rest to the side.
  5. Add 1/2 cup of water to blender and blend till smooth. (Add small amounts of water at a time till you reach your preferred consistency.)
  6. Remove contents from the blender and stir in fried dahls, hing, cumin, and mustard seeds.
  7. Enjoy! Store in the refrigerator for up to 1 week.
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Indira Giri

Indira Giri

Hello there!

I’m Indira (Indi) Giri, born and raised in the Chicagoland suburbs. I’m currently working on my Master’s degree in Public Health at Purdue University Global, and look forward to graduating in the summer of 2022.

I was fortunate enough to be able to live and study abroad in India while earning my medical degree from M.S. Ramaiah Medical College. I’m now shifting my career from clinical practice to one in domestic and global public health policy.

My hobbies include gardening (with my dogs who love to ‘help’ me dig holes), crochet, and DIY projects. I also love cooking and baking different dishes from around the world and traveling whenever I can.

So far I’ve been to 9 different countries, and hope to visit more in the future!

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