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
