Mango (fresh, Raw)
Snek • Malaysia
How to Make Raw Mango Snack (Traditional & Healthy Version)
Raw mango, known as 'Kaccha Aam' in Hindi, is a beloved seasonal snack enjoyed across India and globally for its tangy, refreshing taste. Traditionally savored during the hot summer months, raw mangoes are sliced and sprinkled with spices, creating an instant, nutritious, and hydrating treat. This healthy Indian snack is especially popular among children and adults alike, bringing memories of roadside vendors and homemade delights. The crisp texture and sour flavors of raw mango make it a perfect palate refresher, and its use spans various regions, from Gujarat’s 'kacchi kairi' to Bengal’s 'aam pora'. Incorporating traditional Indian spices like black salt, red chili powder, and roasted cumin, this snack is not only quick to prepare but also aligns with the global movement towards fresh, unprocessed foods. Enjoyed as a mid-day bite or an appetizer, raw mango snack stands out for its simplicity and vibrant flavor profile, making it a great choice for healthy eating and calorie tracking.
Bahan-bahan(untuk 1/2 medium raw mango (sliced) + 1 tsp spice mix)
- 1 medium Fresh raw mango (Kaccha Aam, firm and green)
- 1/2 tsp Black salt (Kala Namak for authentic flavor)
- 1/2 tsp Roasted cumin powder (Jeera powder)
- 1/4 tsp Red chili powder (Lal Mirch, adjust to taste) - pilihan
- 1/2 tsp Chaat masala (Popular Indian spice mix) - pilihan
- 1 tsp Jaggery powder (Gur, for a hint of sweetness) - pilihan
- 1 tbsp Fresh coriander leaves (Finely chopped, optional garnish) - pilihan
- 1 tbsp Mint leaves (Pudina, finely chopped, optional) - pilihan
- 1 tsp Lemon juice (For extra tang) - pilihan
- Pinch Salt (Regular table salt, adjust to taste) - pilihan
Arahan
- 1
Wash the raw mango thoroughly under running water to remove any surface dirt. Pat dry with a clean towel.
2 minutes
Choose firm, unripe mangoes for best texture.
- 2
Peel the mango using a sharp knife or peeler. Slice the mango into thin strips or wedges, discarding the seed.
4 minutes
Uniform slices help the spices coat evenly.
- 3
Arrange the mango slices on a plate. Sprinkle black salt, roasted cumin powder, and red chili powder evenly over the slices.
2 minutes
Mix spices in a small bowl for even distribution.
- 4
Optionally, add chaat masala and jaggery powder for a sweet-tangy flavor. Drizzle lemon juice if desired.
2 minutes
Adjust jaggery for sweetness and lemon for extra tang.
Kenapa hidangan ini sihat
This raw mango snack is naturally low in calories, free from processed ingredients, and offers a good dose of vitamins and minerals. It’s ideal for calorie tracking, weight management, and boosting daily nutrient intake. The absence of oil and use of natural spices make it suitable for diabetic and weight loss diets, while the option to add jaggery allows for a gentle balance of flavors without compromising health.
Raw mango is low in calories and packed with vitamin C, vitamin A, and antioxidants. It aids digestion, boosts immunity, and hydrates due to its high water content. The addition of cumin and black salt supports gut health, while jaggery provides iron and natural sweetness. Overall, this snack is a nutritious choice for vegetarians, offering fiber, essential minerals, and phytonutrients without added fat.
Petua
- 💡Tip 1: Use freshly ground cumin for maximum aroma.
- 💡Tip 2: Adjust spices to suit your taste and dietary needs.
- 💡Tip 3: For extra crunch, chill mango slices before serving.
- 💡Tip 4: Pair with roasted seeds or nuts for added nutrition.
Penyimpanan & hidangan
Best consumed fresh. Can be refrigerated for up to 24 hours in an airtight container, though texture may soften.
Paling sesuai dihidang: Mid-morning snack or afternoon refreshment
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 60.0 kcal |
| Protein | 0.8 g |
| Karbohidrat | 15.0 g |
| Jumlah Lemak | 0.4 g |
| Serat | 1.6 g |
| Gula | 13.7 g |
| Zat Besi | 0.2 mg |
| Kalsium | 11.0 mg |
| Natrium | 1.0 mg |
| Kalium | 168.0 mg |
| Kolesterol | 0.0 mg |
| Vitamin A | 54.0 IU |
| Vitamin C | 36.4 mg |
| Magnesium | 10.0 mg |
| Zinc | 0.0 mg |
| Phosphorus | 14.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 43.0 µg |
