Summers are good times to enjoy various preparations of mangoes. But unlike ripened mangoes, the raw ones contain less carbohydrate and hence naturally become the ideal flavour & taste enhancer for any dish. Raw papaya and mango both contain vitamin A and are rich in fiber. In fact, papaine, an enzyme in papaya helps breakdown tough proteins like meat which are common in any non-vegetarian diet. This salad is hence best served with grilled meat or seafood. One can also use roasted pumpkin seeds or sunflower seeds instead of peanuts.  Simply garnish with coriander and enjoy!

No. of servings: 1 to 1.5

Ingredients

Unripe papaya ½ cup (50gm)
Green mangoes (peeled) 75 gms
Green chilli (thinly sliced) 1 Nos
Crushed roasted peanuts 1 tsp 5gms
Ginger (grated) 1 Nos
Cumin seeds (toasted and crushed) 1 tsp
Lime juice 1 tbsp
Sugar 0.5 gms
Salt To taste

 

Nutritive Value

Energy 74 kcals
Protein 1.95 gms
Carbohydrate 11.01gms
Fat 2.16gms
Fiber 3.92gms

 

Instructions:

  • Remove skin and seeds from unripe papaya. Julienne the papaya and unripe mango using a julienne slicer or medium serrated grater.
  • Mix all the ingredients together in a large bowl and serve.

Enjoy!

Geeta Shenoy
Consultant dietician and nutritionist