5 Raw Papaya Sabzi Health Benefits In Summer, Recipe Inside

Papaya has a reputation for being one of those love it or loathe it fruits. Some people can't start their day without it, and other people think it tastes like socks. Whichever end of the spectrum you happen to fall though, there's no denying that the papaya is a uniquely talented and nutritious part of the Indian fruit basket.

Though papayas are now a common sight in any Indian market, it wasn’t always so. Papayas are native to southern Mexico and eastern Central America and only came to India in the mid to late 16th century via Spanish explorers. Since then, India has become the world’s largest producer of papayas and unsurprisingly, it’s made its way into the heart of Indian cuisine

The fruit is rich in nutrients and big on flavour making it a perfect addition to any healthy diet, especially in the summer.

5 Health Benefits of Raw Papaya in Summer

Hydration: Staying hydrated is crucial during the hot summer months, and raw papaya can contribute to your hydration needs. This fruit has a high water content, which helps in keeping your body hydrated and prevents dehydration, especially when the temperatures rise.

Rich in Vitamins and Minerals: Raw papaya is packed with essential vitamins and minerals that are beneficial for your health. It is an excellent source of vitamin C, which strengthens the immune system and protects against common summer ailments. Additionally, it contains vitamins A, E, and K, as well as minerals like potassium, magnesium, and calcium, which support various bodily functions.

Digestive Aid: Raw papaya contains an enzyme called papain, which aids in digestion. Consuming raw papaya sabzi can help improve digestion, relieve constipation, and promote a healthy gut. 

Cooling Effect: Raw papaya possesses natural cooling properties, making it an ideal fruit to include in your diet during the scorching summer heat. It can help lower body temperature and provide relief from heat-related discomfort.

Anti-inflammatory Properties: The enzymes and phytochemicals present in raw papaya have anti-inflammatory properties. This can be beneficial during the summer months when inflammation-related conditions like sunburn, heat rashes, and swollen feet are common. 

Papaya is one of those fruits that can be enjoyed in both its raw and ripe forms, both in sweet or savoury dishes. One of the best ways to consume papaya during the summer is as a simple sabzi. With its vibrant flavours and high nutritional content, raw papaya sabzi offers a delightful culinary experience while providing several advantages for your overall well-being.


  • 1 small raw papaya, peeled and grated
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 small onion, finely chopped
  • ½ tsp hing
  • 2-3 green chillies, slit lengthwise
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chilli powder
  • Salt to taste
  • Fresh coriander leaves for garnish


  • Heat oil in a pan or kadai over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
  • Add chopped onions and green chillies. Sauté until the onions turn translucent.
  • Add grated raw papaya to the pan and mix well.
  • Add turmeric powder, hing, red chilli powder, and salt. Stir to combine all the ingredients.
  • Cover the pan and cook on low heat for 10-15 minutes or until the papaya is tender.
  • Once cooked, garnish with fresh coriander leaves.
  • Serve hot with roti or rice.