Recipes · Indian · Beverages
Aam Panna (Indian Raw Mango Cooler)
One serving has 112 kcal. Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (284 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Apples, raw
- 20 g Sugar
- 3 g Mint, fresh
- 0.5 g Cumin
- 0.8 g Salt
- 200 g Water
Method
- Boil the fruit (traditionally raw green mango; a tart apple is used here as the catalog stand-in) in a little water for 12-15 minutes until soft, then cool and scoop out the pulp.
- Dry-roast the cumin seeds in a small pan over medium heat for 1 minute until fragrant, then grind coarsely.
- Blend the pulp with the sugar, mint, roasted cumin, salt and the water until smooth.
- Strain if a smoother drink is preferred, then chill well and serve over ice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 112 kcal | 5% |
| Carbohydrates | 28.8 g | |
| Water | 254 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 0.34 g | 1% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.02 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 0.24 g | |
| Monounsaturated | 0.08 g | |
| Polyunsaturated | 0.06 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.04 g | |
| Saturated | 0.03 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 20.6 mg | 2% |
| Copper | 0.05 mg | 6% |
| Iron | 0.77 mg | 4% |
| Magnesium | 8.7 mg | 3% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 10.9 mg | 2% |
| Potassium | 87.3 mg | 2% |
| Selenium | 0.15 µg | 0% |
| Sodium | 321 mg | |
| Zinc | 0.1 mg | 1% |
| Thiamin (vitamin B1) | 0.02 mg | 2% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.11 mg | 1% |
| Pantothenic acid (vitamin B5) | 0.04 mg | 1% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 5 µg | 1% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.2 mg | 1% |
| Vitamin A | 8.2 µg | 1% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 1.4 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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