Vegan Raw Mango and Mint Chutney

Ingredients and Preparation

Ingredients

• Raw Mango: 2 small (peeled and roughly chopped)
• Mint Leaves: 1 cup (roughly chopped)
• Green Chilies: 1
• Sugar: 1 tsp
• Salt: ½ tsp
• Oil: A few drops
• Water: As needed

Instructions

1. Combine all the ingredients in a blender.
2. Blend until you achieve a fine, smooth paste.
3. Your chutney is ready to serve!

Serving Suggestions

Enjoy this chutney with a variety of dishes such as Puri, Paratha, Naan, Rice, Pulao, Sandwiches, Samosas, or any other snacks.

Nutritional Benefits of Mangoes

Mangoes are not just delicious; they are also incredibly nutritious. Here are some key benefits:

• Rich in Vitamins: Mangoes are an excellent source of vitamins A, C, and E. Vitamin A is essential for eye health, while vitamin C boosts the immune system. Vitamin E acts as an antioxidant.
• Mineral Content: They contain essential minerals like potassium and magnesium, which are crucial for heart health and muscle function.
• Iron: Mangoes are a good source of iron, which is vital for preventing anemia.

Interesting Stats

• Global Production: India is the largest producer of mangoes, contributing to approximately 45% of the world's total production (FAO).
• Nutritional Value: One cup of sliced mangoes (165 grams) provides about 100 calories, 1 gram of protein, 25 grams of carbohydrates, and 3 grams of dietary fiber (USDA).

Health Benefits of Mint

Mint is another star ingredient in this chutney, offering numerous health benefits:

• Digestive Aid: Mint is known for its ability to soothe the stomach and improve digestion.
• Rich in Nutrients: It contains vitamins A and C, iron, and manganese.
• Antioxidant Properties: Mint leaves are rich in antioxidants, which help in reducing oxidative stress.

Fun Fact

• Cooling Effect: Mint leaves contain menthol, which has a natural cooling effect and can help in relieving headaches and nasal congestion.

Conclusion

This Vegan Raw Mango and Mint Chutney is not only quick and easy to make but also packed with nutrients. It's a perfect accompaniment to a variety of dishes and a great way to enjoy the health benefits of mangoes and mint. So, give this recipe a try and add a refreshing twist to your meals this summer!

For more information on the nutritional benefits of mangoes, you can visit Healthline.

This article is written in valid Markdown format, with headers, lists, and backlinks to authoritative sources. Enjoy making and savoring this delightful chutney!