Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango, diced | 360 g | Sweet · Cooling |
 Red bell pepper, diced small | 150 g | Sweet · Heating |
 Fresh cilantro | 22 g | Astringent, Bitter · Cooling |
 Green chili | 3 g | Pungent · Heating |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 22 g | Sour · Heating |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 30 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook or warm the diced ripe mango until fully tender, then let it cool from hot to warm.
- Prepare the diced small red bell pepper and fresh cilantro and green chili.
- Blend the base with the olive oil, cumin, rock salt, and enough water for a spoonable texture.
- Add the lemon juice and remaining ingredients and pulse until combined.
- Serve a small spoonful at room temperature with warm bread or vegetables.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian dip adaptation)
Warm Mango Pepper Salsa is a concentrated dip intended as a small accompaniment. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Warm Mango Pepper Salsa
| Nutrient | Per 100g | Per Serving (1 serving (77g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 61 kcal |
| Protein | 0.9 g | 0.7 g |
| Total Carbohydrates | 10.9 g | 8.4 g |
| Dietary Fiber | 1.7 g | 1.3 g |
| Total Sugars | 9.1 g | 7.1 g |
| Total Fat | 4.3 g | 3.3 g |
| Calcium | 16.4 mg | 12.6 mg |
| Iron | 0.63 mg | 0.49 mg |
| Magnesium | 11.9 mg | 9.2 mg |
| Phosphorus | 19.4 mg | 15.0 mg |
| Potassium | 183 mg | 141 mg |
| Sodium | 255 mg | 197 mg |
| Zinc | 0.16 mg | 0.12 mg |
| Copper | 0.08 mg | 0.06 mg |
| Manganese | 0.10 mg | 0.08 mg |
| Selenium | 0.4 µg | 0.3 µg |
| Vitamin C | 56.3 mg | 43.5 mg |
| Vitamin A (RAE) | 82.2 µg | 63.5 µg |
| Vitamin E | 1.70 mg | 1.31 mg |
| Vitamin K | 17.1 µg | 13.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.70 mg | 0.54 mg |
| Vitamin B6 | 0.15 mg | 0.12 mg |
| Folate (DFE) | 39.0 µg | 30.1 µg |
| Choline | 6.6 mg | 5.1 mg |
