10 Healthy and tasty recipes using mango peels

Summer is the season for our favorite fruit mango. Most of us are taking mangoes in the season but we are usually discarding the mango peels. You will be surprised to know that, like mango, mango peels are also edible to human beings.

Are mango peels being edible?

Peels of both raw and ripe mangoes are a healthy food that is loaded with several nutrients like vitamin-C, vitamin-E, and beta carotene, etc. They are good sources of antioxidants like polyphenols. It is a good source of zinc which is necessary for the growth of children and essential for maintaining good immunity. It is also a rich source of dietary fibers, providing both soluble and insoluble fibers. Mango peel helps to improve general health and boost immunity.

Today, I like to share the several ways of cooking where raw and ripe mango peels are utilized to prepare tasty and healthy recipes.

Raw Mango Peel Recipes

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You can utilise raw mango peels to prepare many recipes like –

  • Mango Peel Pickle
  • mango peel jelly
  • Raw Mango Peel Drink
  • Green chutney with Mango peels
  • Raw Mango Peel Raita
  • Mango peels Dal
  • Mango Peel Chikki

Ripe Mango Peel Recipes

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You may also prepare many recipes utilizing raw mango peels.

  • Ripe Mango peel Tea
  • Ripe Mango peels vorta / Ripe mango peel sabji / Ripe mango peel curry
  • Ripe mango peel jam

Ten (10) healthy recipes of raw and ripe mango peels are mentioned below-

 

Raw Mango Peel Recipe-1:Mango Peel Pickle

Ingredients Required

  • Raw mango peels: 400g
  • Jaggery: 250g
  • Salt: 5g
  • Black salt: 5g
  • Black pepper: 5g (1 teaspoon)
  • Turmeric powder: 5g(1 teaspoon)
  • Panchphoron: 5g (1 teaspoon)
  • Dry red chillies: 2
  • Bay leaves (tejpata): 2
  • Ginger paste: 5g (1 teaspoon)
  • Mustard oil: 15g (1 tablespoon)

Recipe

  • Cut the mango peels in a thick layer. Divide them into one-inch pieces.
  • Marinate mango peel pieces with salt, black salt turmeric powder, and black pepper. Spread the marinated peels in a single layer and keep them under the sun for an hour.
  • Dry roast one spoon of panchphoron, 2 bay leaves, and 2 dry red chilies on a tawa. Coarsely grind the freshly roasted masala.
  • Now heat the oil in a non-stick kadai, add the mango peels, fry for 5 minutes at medium flame.
  •  Now add the jaggery to it, cover the container and cook for 10 minutes at low flame. Stir it occasionally with a spatula.
  • Now check the peels, it is soft enough, switch off the gas.
  • Add the roasted and ground masala mix and mix well. Keep it for half an hour.
  • When cool transfer the pickle to a glass bottle.

Raw Mango Peel Recipe-2: Mango peel jelly

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Ingredients Required

  • Raw mango peels:70g
  • Sugar: 30g

Recipe

  • Crush the mango peels into a smooth paste using a grinder.
  • Make a thick sugar syrup by heating sugar with little water.
  • Add the crushed mango peels to the sugar syrup, mix well and cook for a few minutes until the jelly consistency is attained. Cook in a low to medium flame and stir occasionally to avoid burning.

Raw Mango Peel Recipe-3: Raw Mango Peel Drinks

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Ingredients Required

  • Raw mango peels: 1 cup
  • Water: Half a cup
  • Sugar: 40g
  • Coriander leaves: 10g
  • Mint leaves: 10g
  • Black salt: As required
  • Roasted cumin seeds powder (freshly ground): a pinch
  • Black pepper: As required
  • Sugar: As per taste

Recipe

  • Remove the peels from raw mango in a thick layer.
  • Boil half cup of water, add mango peels and black salt. Cover the pan and cook for 10 minutes at medium flame.
  • When the peels become soft, switch off the gas and cool it.
  • Take the mango peels in a grinder, add coriander leaves, mint leaves, jeera powder, black pepper and sugar. Crush them together and make a smooth paste. Your mango peel concentrate is ready.
  • Take 2 or 3 teaspoons of this concentrate and dilute it with water and serve as a refreshing drink.
  • Keep the mango peel concentrate in an air tight glass bottle for future use.
  • Store the mango peel concentrate in the refrigerator for 15 days and use it to make mango peel drink whenever required.

Raw Mango Peel Recipe-4: Green chutney with Mango peels

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Ingredients Required

  • Raw Mango peels: Half cup
  • Garlic: 2-3 cloves
  • Ginger (grated): One teaspoon
  • Fresh coriander leaves: one handful
  • Fresh mint leaves: one handful
  • Green chili: 1
  • Mustard oil: One teaspoon
  • Black cumin seeds (Kalonji): A pinch
  • Sugar: two teaspoons
  • Black salt: A pinch

Recipe

  • Cut the mango peels into small pieces. Crush the mango peels using a grinder.
  • Take 2 cloves of garlic, 1 teaspoon of grated ginger, one handful of fresh coriander leaves, one handful of fresh mint leaves one handful of fresh coriander leaves and one green chili in a grinder, make a smooth paste.
  • Heat a teaspoon of mustard oil, add a pinch of black cumin seeds to it. Now add the coriander leaves chutney. Cook for a few minutes. Then add the mango peel paste, mix well.
  • Cook for 5 minutes at slow flame. Add 2 teaspoons of sugar and a pinch of black salt and mix again. And cook for another 2 -3 minutes.
  • Your yummy mango peels green chutney is ready.

Raw Mango Peel Recipe-5: Raw Mango Peel Raita

Ingredients Required

  • Raw mango peels (chopped): 1 Tablespoon
  • Carrot (chopped): 1 Tablespoon
  • Coriander leaves (chopped): 1 Tablespoon
  • Mint leaves (chopped): 1 Tablespoon
  • Green chili (finely chopped): As required
  • Cucumber (chopped): 2 Tablespoons
  • Curds:  Cup
  • Black salt: As per taste
  • Sugar: 1 teaspoon

Recipe

  • Peel the skin of raw mango and chop the peels finely.
  • Chop the other vegetables like carrot, cucumber, coriander leaves, mint leaves, and green chili finely.
  • Take a cup of curds, add black salt, black pepper, and sugar to it and mix well.
  • Now add the finely chopped vegetables to the curd and mix thoroughly.
  • Your raita is ready, serve the freshly prepared mango peel raita.

Raw Mango Peel Recipe-6: Mango peels Dal

Ingredients Required

  1. Masoor dal: Half cup
  2. Raw Mango peels (grated): 2 tablespoons
  3. Green chilli: 2-3
  4. Mustard oil: One teaspoon
  5. Turmeric powder: As required
  6. Black cumin seeds (Kalonji): A pinch
  7. Sugar: one teaspoon
  8. Black salt: A pinch

Recipe

  • Finely grate the mango peels into thin slices.
  • Boil the masoor dal with a pinch of salt.
  • Heat a teaspoon of mustard oil, add a pinch of kalonji, fry for 30 minutes.
  • Now add the mango peels slices and fry for 2 -3 minutes.
  • Add the boiled dal, turmeric powder, and required amount of sugar, mix well and for 5 minutes.
  • Now add the green chilies and switch off the gas.
  • Your healthy and tasty mango peels dal is ready.

Raw Mango Peel Recipe-7: Mango Peel Chikki

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Ingredients Required

  1. Raw mango peels: 100g
  2. Jaggery: 50g
  3. Salt: 1 teaspoon
  4. Turmeric powder: 1 teaspoon
  5. Lemon juice: 1 teaspoon

Recipe

  • Peel off the raw mangoes with a thick layer. Cut the mango peels into small pieces.
  • Marinate the peels with salt and turmeric powder and spread it over a plate in a thin layer. Keep the peels under direct sunlight. Sun-dry the peels for at least one hour.
  • Heat a shallow kodai, add 1/4th cup of water, and the required amount of jaggery. Melt the jaggery and prepare a thick syrup.
  • Now add the sun-dried mango peels to the jaggery syrup. Cook for a few minutes.
  • When a desired semi-solid consistency is obtained, add a teaspoon of lemon juice and mix well. Now switch off the gas.
  • Grease a steel plate with ghee. Spread the cooked raw mango peels over it and make a uniform layer. Cool it for 15 minutes at room temperature.
  • Cut the mango peel chikki layer into small diamond-shaped pieces. Your healthy and tasty mango peel chikki is ready.
  • Store the mango peel chikki in an air-tight container.

Ripe Mango Peel Recipe-1: Ripe Mango peel Tea

Ingredients Required

  • Ripe Mango peels: One cup
  • Water: 2cup
  • Cinnamon: a pinch
  • Fennel seeds: A pinch
  • Ginger (grated): half spoon

Recipe

  • Boil ripe mango peels with water for 5 minutes. Now add all the spices to it. Cook for another 5 minutes.
  • Strain the water and serve the freshly prepared herbal tea.

Ripe Mango Peel Recipe-2: Ripe Mango peels vorta / Ripe mango peel sabji / Ripe mango peel curry

Ingredients Required

  • Ripe Mango peels: One cup
  • Spices (a pinch of each spice are required)
  • Ginger paste
  • Cumin powder
  • Turmeric powder
  • Coriander powder
  • Red chili powder
  • Whole cumin seeds
  • Black pepper
  • Oil: One teaspoon
  • Black salt: As required

Recipe

  • Boil the mango peels in a pressure cooker for 5 minutes. Cool it.
  • Strain the mango peels and separate the water and mango peels. Keep aside the water.
  • Smash the peels using a smasher.
  • Make a spice mix (masala paste) out of ginger paste, cumin powder, coriander powder, red chilli powder and turmeric powder.
  • Heat 1 teaspoon of oil in a kodai, add a pinch of whole cumin seeds and fry for 30 seconds.
  • Now add the smashed mango peels, cook for 2 minutes. Then add the spice mix, a pinch of black salt and black pepper and mix thoroughly. Cook for 2 minutes.
  • Now add the mango peel water, mix well, cover the kodai and cook for another 5 minutes at medium flame.
  • Switch of the gas. Your yummy mango peel sabji is ready. Serve it with roti or rice.

Ripe Mango Peel Recipe-3: Ripe mango peel jam

Ingredients Required

  • Ripe mango peels: 100 g
  • Sugar: 50g
  • Raisins

Recipe

Wash the mangoes thoroughly with salt water. Remove the mango peels and crush them using a mixer. Add one or two tablespoons of water during crushing.

Take the crushed mango peel in a kodai. Cook them for 5 minutes at a low flame with occasional stirring.  Now add the sugar and raisins to it. Cook until the desired jelly consistency is attained.

Now your beautiful yellow coloured sweet mango peel jelly is ready. Serve the jam with bread toast or roti.

Bottom Line

Mango is a popular fruit, commonly available and extensively consumed in India and Bangladesh. But mango peels are not usually consumed, rather they are discarded as kitchen waste. But in reality, these mango peels are edible, full of nutrition and taste. Moreover, it has several health benefits. It is an excellent source of antioxidants, dietary fibers, vitamins, and minerals. So, guys don’t waste mango peels, instead use them to prepare many healthy and tasty recipes.

References

Dr. Sagarika Chakraborty

Dr. Sagarika Chakraborty was awarded her doctorate in Food and Nutrition from University of Calcutta (C.U.) in 2017. She is an experienced Researcher, working in the field of Food Science for more than 12 years and published papers in international and national journal. She has also presented papers in national conferences.

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