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How to Make Green Mango Salad (Traditional & Healthy Version)
Green Mango Salad, known as 'Kachchi Kairi Ka Salad' in Hindi, is a vibrant, tangy snack that celebrates the fresh flavors of Indian summer. This salad is cherished across India and globally, especially during the peak mango season. The star ingredient is raw green mango, which brings a refreshing sourness, perfectly balanced with crunchy vegetables, aromatic herbs, and a touch of Indian spices. Green Mango Salad is popular at picnics, roadside eateries, and family gatherings, making it a beloved snack. The salad is not only delicious but also incredibly health-conscious, making it an ideal addition to any calorie tracking meal plan. Its simple preparation and versatility allow you to adapt it for different dietary needs, whether vegetarian, vegan, or diabetic-friendly. The combination of green mango, onions, carrots, and coriander creates a burst of flavors and textures—sour, sweet, spicy, and crisp—all in one bowl. This traditional Indian salad is perfect for those seeking a light, nutritious snack or side dish. It’s low in calories, high in fiber, and packed with vitamins, making it a great choice for weight watchers and anyone looking for a wholesome, flavorful recipe. The salad can be customized with regional spices and ingredients, making it a truly global favorite while staying authentic to its Indian roots.
วัตถุดิบ(สำหรับ 1 medium bowl (approx. 150g))
- 1 medium Green mango (kachchi kairi) (peeled and julienned)
- 1 small Carrot (julienned)
- 1 small Cucumber (julienned)
- 1 small Onion (thinly sliced)
- 2 tbsp Fresh coriander leaves (dhaniya) (chopped)
- 1 Green chili (finely chopped) - ไม่จำเป็น
- 2 tbsp Roasted peanuts (crushed) - ไม่จำเป็น
- 1/2 tsp Black salt (kala namak) (to taste)
- 1/4 tsp Red chili powder (optional) - ไม่จำเป็น
- 1 tbsp Lemon juice (freshly squeezed)
วิธีทำ
- 1
Peel and julienne the green mango, carrot, and cucumber. Thinly slice the onion.
5 minutes
Use a sharp knife or julienne peeler for uniform slices.
- 2
Combine the green mango, carrot, cucumber, and onion in a mixing bowl.
2 minutes
Toss gently to avoid bruising the vegetables.
- 3
Add chopped coriander leaves and green chili to the bowl.
2 minutes
Adjust the chili amount for desired spice level.
- 4
Sprinkle in black salt, red chili powder, and crushed roasted peanuts.
2 minutes
Roast peanuts before crushing for extra flavor.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This dish is a healthy choice because it is raw, minimally processed, and packed with nutrient-dense ingredients. The combination of vegetables and fruits provides a balanced mix of vitamins, minerals, and fiber, supporting digestive health and satiety. With no added oils or sugars, Green Mango Salad fits perfectly into weight loss, diabetic, and heart-friendly diets, making it a guilt-free snack for any time of the day.
Green Mango Salad is rich in vitamin C, antioxidants, and dietary fiber. Green mango aids digestion, boosts immunity, and provides essential minerals like potassium and magnesium. Carrots and cucumbers add hydration and beta carotene, while peanuts offer healthy fats and protein. Each serving is low in calories, making it suitable for weight management and heart health. The salad is naturally gluten-free and can be made vegan by skipping peanuts or using alternatives.
เคล็ดลับ
- 💡Tip 1: Use firm, unripe mangoes for best tangy flavor.
- 💡Tip 2: Add a pinch of chaat masala for authentic Indian taste.
- 💡Tip 3: Chill the salad before serving for enhanced freshness.
- 💡Tip 4: Toast peanuts for extra crunch and aroma.
- 💡Tip 5: Serve immediately to retain the crisp texture.
การเก็บรักษาและการเสิร์ฟ
Keeps for up to 4 hours at room temperature. Refrigerate in an airtight container for up to 2 days. Best eaten fresh for crunchiness.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 80.0 kcal |
| โปรตีน | 1.2 g |
| คาร์โบไฮเดรต | 12.5 g |
| ไขมันทั้งหมด | 0.4 g |
| ไฟเบอร์ | 2.1 g |
| น้ำตาล | 8.8 g |
| เหล็ก | 0.3 mg |
| แคลเซียม | 18.0 mg |
| โซเดียม | 220.0 mg |
| โพแทสเซียม | 150.0 mg |
| คอเลสเตอรอล | 0.0 mg |
| วิตามินเอ | 120.0 IU |
| วิตามินซี | 28.0 mg |
| Magnesium | 12.0 mg |
| Zinc | 0.1 mg |
| Phosphorus | 17.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.3 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 23.0 µg |
