Anwar Ratol is a type of mango, shaped of kidney bean that is commonly grown in Pakistan, India, and other parts of South Asia. [1]
Anwar Ratol is one of the most-loved mangoes.
In this article, we will explore the many health benefits of Anwar Ratol and provide some tips on how to incorporate it into your diet.
Origin of Anwar Ratol
Anwar Ratol is a popular type of mango grown in Pakistan. It was developed by a farmer named Anwar-ul-Haq in the Ratol area of the Punjab province.
The mango is known for its unique flavor and texture, and it has become a sought-after delicacy.
Anwar Ratol mangoes are exported to many countries and are used in a variety of dishes, including desserts, smoothies, and ice creams.
The history of Anwar Ratol mango is a testament to the ingenuity and creativity of Pakistani farmers, who have developed many delicious varieties of mangoes over the years.
Characteristics of Anwar Ratol
Anwar Ratol is a type of mango that is known for its unique characteristics, including:
Flavor
Anwar Ratol mango has a nutty and sweet flavor, with a hint of acidity that gives it a tangy taste.
Texture
The flesh of Anwar Ratol mango is soft, smooth, and creamy. It is not fibrous like some other types of mangoes, making it easy to eat and digest.
Appearance
Anwar Ratol mangoes are small to medium in size and have an oval shape. The skin is yellow with a slight blush of red, and the flesh is deep yellow in color.
Ripening time
Anwar Ratol mangoes ripen early in the season, usually in June or July. This makes them one of the first varieties of mangoes to be available in the market.
Shelf life
Anwar Ratol mangoes have a relatively short shelf life compared to other varieties. They need to be consumed within a few days of ripening, or they will start to spoil.
Nutritional Value of Anwar Ratol
Anwar Ratol is a type of mango that is popular in Pakistan. Like other types of mangoes, Anwar Ratol is a good source of vitamins, minerals, and antioxidants. [2]
Here is the approximate nutritional value of 1 cup (165g) of diced Anwar Ratol.
- Calories: 107
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 1g
- Fat: 0.5g
- Vitamin C: 76% of the daily value (DV)
- Vitamin A: 25% of the DV
- Folate: 18% of the DV
- Potassium: 6% of the DV
- Copper: 6% of the DV
Health Benefits of Anwar Ratol
1: Rich in Protein
Anwar Ratol is an excellent source of protein, which is essential for building and repairing tissues in the body. [3]
2: High in Fiber
Anwar Ratol is also high in fiber, [4] which plays a crucial role in maintaining digestive health. Fiber helps to regulate bowel movements, prevent constipation, and reduce the risk of colon cancer.
3: Vitamins and Minerals
Anwar Ratol is a good source of several vitamins and minerals, including folate, iron, magnesium, and potassium. [5]
Folate is essential for healthy fetal development.
Iron is important for the formation of red blood cells, while magnesium and potassium are important for maintaining healthy blood pressure and heart function.
4: Low in Fat and Calories
Anwar Ratol is a low-fat, low-calorie food, making it an excellent choice for those trying to lose weight or maintain a healthy weight. [6]
Culinary Uses of Anwar Ratol
Anwar Ratol is a type of mango that is popular in Pakistani cuisine. It is a versatile fruit that can be used in a variety of sweet and savory dishes.
Here are some common culinary uses of Anwar Ratol.
Mango juice and smoothies
Anwar Ratol mangoes are juicy and sweet, making them perfect for making mango juice and smoothies.
Anwar Ratol mangoes are often used to make spicy and tangy chutney that is served as a condiment with savory dishes.
Anwar Ratol mangoes can be used to make a fresh and flavorful salsa that can be served as a dip or topping for grilled meats and fish.
Anwar Ratol mangoes are often used to make a traditional Pakistani frozen dessert called kulfi.
Anwar Ratol mangoes can be used to make a delicious and refreshing yogurt-based drink called lassi.
Anwar Ratol mangoes can be pickled with spices and oil to make a tangy and flavorful condiment.
Anwar Ratol mangoes can be used to make a sweet and savory curry that is often served with rice.
Delicious and easy Anwar Ratol Recipes
Here are two easy and delicious Anwar Ratol recipes.
- Anwar Ratol Mango Lassi
- Anwar Ratol Mango Salsa
Anwar Ratol is a delicious and nutritious bean that provides a wealth of health benefits.
With its high protein and fiber content, as well as its abundance of vitamins and minerals, Anwar Ratol is a great addition to any diet.
Whether you prefer it in soups and stews, salads, curries, or as a snack, there are plenty of ways to enjoy this versatile ingredient.
FAQs
What does Anwar Ratol taste like?
Anwar Ratol has a slightly nutty flavor and a creamy texture, making it a delicious addition to a variety of dishes.
Is Anwar Ratol good for weight loss?
Yes, Anwar Ratol is low in fat and calories, making it an excellent choice for those trying to lose weight or maintain a healthy weight.
Can Anwar Ratol be cooked in a pressure cooker?
Yes, Anwar Ratol can be cooked in a pressure cooker for a quicker and more convenient preparation.
Is Anwar Ratol gluten-free?
Yes, Anwar Ratol is gluten-free, making it a great choice for those with gluten sensitivities or celiac disease.
How can I store Anwar Ratol?
Anwar Ratol should be stored in an airtight container in a cool, dry place. It can also be stored in the refrigerator or freezer for longer shelf life.