Green Mango
Description
Green mango, also known as unripe mango, is a tropical fruit harvested before it reaches maturity. The vibrant green skin encases a firm, tangy, and sour flesh, which is distinctly different in taste and texture from the sweet and soft flesh of a ripe mango. It is a staple ingredient in various cuisines, offering a unique flavor that can add a burst of zest to any dish.
Common uses
Green mangoes are often used in salads, pickles, chutneys, and as a souring agent in various dishes. They are also enjoyed raw, typically sliced and served with a sprinkle of salt, chili powder, or sugar to balance the sour taste.
Nutritional value
Calories
A 100g serving of green mango contains approximately 60 calories (251 kJ).
Protein
Green mango provides about 0.82 grams of protein per 100 grams.
Fat
The fruit is low in fat, with only 0.38 grams per 100 grams.
Carbohydrates
It is a good source of carbohydrates, offering around 14.98 grams per 100 grams.
Vitamins
Green mango is rich in Vitamin C, providing about 36.4 mg per 100 grams. It also contains Vitamin A and Vitamin B6.
Minerals
The fruit contains essential minerals such as calcium (11 mg/100g), iron (0.16 mg/100g), and magnesium (10 mg/100g).
Health benefits
Green mangoes are known for boosting immunity due to their high Vitamin C content. They can also aid in digestion, improve eye health, and contribute to skin rejuvenation.
Potential risks
Consuming green mangoes in excess can lead to throat irritation and indigestion for some individuals. Those with latex allergy may also react to green mango due to cross-reactivity.
Common recipes
Popular recipes include green mango salsa, Thai green mango salad (Som Tam), Indian mango pickle (Aam ka Achar), and Filipino green mango with shrimp paste (Bagoong).
Cooking methods
Green mangoes can be eaten raw, pickled, or cooked. They are often grated, sliced, or diced depending on the recipe requirements.
Pairing with other ingredients
This ingredient pairs well with seafood, grilled meats, and other fruits. It also complements the flavors of cilantro, mint, and red onion.
Summary
Green mango is a versatile and nutritious ingredient that adds a unique tangy flavor to a variety of dishes. Its culinary uses range from raw applications to cooked preparations, making it a favorite in many cultures around the world. With its numerous health benefits, it is a great addition to any diet. However, it should be consumed in moderation due to its high acidity and potential allergenic properties.