Photo: Pranjall Kumar
Estimated Nutrition (whole recipe, rough)
241
Calories
2g
Protein
15g
Fat
30g
Carbs
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large raw (unripe) mango , peeled and cut into 1- inch cubes
- 2 tsp mustard seeds
- 3 tbsp vegetable oil or extra-virgin olive oil
- ½ tsp asafoetida ("Heengh" in Hindi, "Perungayum" in Tamil)
- 3–4 dry red chiles
- 2–3 green chiles (add more if you want it spicier)
- 1 tsp lime juice (if mango is not sour enough)
- 1 tsp turmeric powder
- ¾ tbsp salt (adjust to taste)
Directions
1
Heat the oil in a frying pan .
2
Add mustard seeds, asafoetida, green chillies, and red chillies. Wait until the mustard seeds splutter, then remove pan from stove.
3
Grind the above mixture with mango, lime juice (if needed), turmeric, and salt
Recipe sourced from
wikibooks