Mast Mango Rice – Cooked with Healthy way

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2039
Mango rice

Total Time: 25 min, Prep-10 min, cooking- 15-20 min

Level of making: medium,    Taste: Tasty,   Serve: 1-2

A Delicious Mango Rice recipe made with ripe mangoes

Nutrition facts :-

Serving Size 1 Serving Per Serving% Daily Value*
Calories 1453 Calories from Fat 401
Total Fat 44.6g 69% Saturated Fat 16.6g 83%
Cholesterol 0mg 0% Sodium 1191mg 50%
Potassium 1252mg 36% Carbohydrates 233.3g 78%
Dietary Fiber 18.4g 74% Sugars 4.2g
Protein 33.9g Vitamin A 5%
Vitamin C 7% Calcium 18%
Iron 76%

Benefits of Mango Rice:-

  • Mango fruit is rich in minerals, vitamins, dietary fibre and antioxidants.

  • According to new studies, mango has been found to protect against cancers of the breast, prostate, colon and leukemia.

  • Mango is an excellent source of Vitamin-A and carotene. 100 g of fresh fruit provides 25% of recommended daily levels of vitamin-A. Vitamin A is essential for the health of one’s vision. It is also required for the upkeep of healthy mucus membranes and skin health. Consumption of fruits that are rich in carotene is known to protect the body from cancers of the lung and oral cavity.

  • Fresh mango is a great source of potassium. 100 g provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important part of cell and body fluids and it helps control the heart rate as well as blood pressure.

  • It is also a pretty good source of vitamin C, vitamin-B6 and vitamin-E. Consumption of foods rich in vitamin C helps the body fight against infections and scavenge harmful free radicals. Vitamin B-6 is required for a hormone production in the brain.

  • Mango has moderate amounts of the mineral copper. Copper is required to be parts of several enzymes. It is also needed for the production of red blood cells.

  • The skin of the mango is also rich in phytonutrients.

To make your own Mast Mango Rice here is the recipe

Ingredients in Mango Rice :-

For Rice

  • 1 cup long grain rice, e.g. basmati rice

  • 1 teaspoon sesame or olive oil

  • 1/2 teaspoon salt prefer rock salt

  • 2 cups water

For mango seasoning

  • 2 cups ripe mangoes peeled and blended

  • 1 tablespoon sesame or olive oil

  • 1/2 teaspoon mustard seeds – rai

  • 2 tablespoons peanuts (optional)

  • 2 tablespoons roasted chana (optional)

  • 1 tablespoon ginger sliced – adrak

  • 2 green chili seeded and sliced lengthwise

  • 10-12 curry leaves (optional)

  • 1/4 teaspoon turmeric, haldi (optional)

  • 1/4 teaspoon red chili powder (optional)

  • 1 teaspoons salt – prefer rock salt

Method / Directions & Preparation : –

Step 1

  1. Wash and soak the rice in 2 cups of water for at least 15-20 minutes.

  2. Now in the same water start cooking the rice.

  3. In the saucepan cook, the rice with water, salt, and oil over medium high heat, bring rice to boil then turn the heat to low, cover the pan and cook rice for about 15 minutes, or until the rice is tender and the water has evaporated. Turn off the heat and fluff the rice with a fork.

Step 2

  1. Heat the oil in a saucepan over medium heat, oil should be moderately hot, add mustard seeds.

  2. When the seeds cracks add peanuts, and roasted chana, stir fry for one minute until peanuts are lightly brown.

  3. Add green chili, turmeric, curry leaves and ginger, stir for few seconds

  4. Next add mango puree, salt, and red chili mix it well and cook over low heat for 1-2 minutes until mango is just mix-up, do not overcook the mango.

  5. Now turn off the heat. Mango rice is ready to serve.

Enjoy!

Suggestions :-

Cooked rice expands to about 4 times its original size, so be sure to use the proper size pan.

Never Take first meal of the day, Take something else prior to the mango rice if you are going to make it in breakfast.

Disclaimer:

yogafortheglobe.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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