Heart-Healthy Spicy Indian Mixed Vegetable Achar
Add a burst of bold flavors to your meals with this Heart-Healthy Spicy Indian Mixed Vegetable Achar! Packed with crunchy carrots, cauliflower florets, green beans, and radish, this tangy and spicy pickle is elevated with a medley of fragrant Indian spices like mustard seeds, fennel, and fenugreek. Gently sautéed in heart-friendly cold-pressed mustard oil and finished with a splash of apple cider vinegar, this fiber-rich recipe keeps both your taste buds and health in check. With minimal cooking time, this homemade achar is an excellent way to enjoy a flavorful, low-sodium condiment that pairs perfectly with rice, roti, or even sandwiches. Marinate it for a few days to let the spices truly shine in each bite!
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Recipe Information
Ingredients
- 2 medium Carrot
- 1 cup Cauliflower florets
- 1 cup Green beans
- 1 medium Radish
- 0.5 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 2 teaspoons Mustard seeds
- 2 teaspoons Fennel seeds
- 1 teaspoon Fenugreek seeds
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 2 tablespoons Apple cider vinegar
- 3 tablespoons Cold-pressed mustard oil
- 1 inch, julienned Fresh ginger
- 2 small, slit Green chilies
- 3 minced Garlic cloves
Instructions
Wash and dry all the vegetables thoroughly to remove any moisture. Peel the carrots and radish and chop them into small, bite-sized sticks.
Trim the ends of the green beans and chop them into 1-inch pieces. Separate the cauliflower into small florets.
In a large bowl, mix the chopped vegetables with 0.5 teaspoon of salt and 0.5 teaspoon turmeric powder. Let the vegetables sit for 30 minutes to release excess water. Drain the water completely and pat dry with a clean kitchen towel.
Heat 3 tablespoons of cold-pressed mustard oil in a large dry skillet on medium flame. Once the oil starts to shimmer but not smoke, add mustard seeds, fennel seeds, and fenugreek seeds. Let them splutter for 30 seconds.
Add minced garlic, julienned ginger, and slit green chilies to the skillet. Sauté for 1 minute until fragrant.
Lower the flame and stir in the red chili powder, coriander powder, and drained vegetables. Mix well to coat the vegetables with the spices.
Cook on low heat for 5-7 minutes, stirring occasionally to maintain the crunch of the vegetables without overcooking them.
Turn off the heat and allow the mixture to cool completely. Once cooled, stir in 2 tablespoons of apple cider vinegar.
Transfer the achar to a sterilized glass jar or airtight container. Seal it tightly and refrigerate.
Allow the achar to marinate in the fridge for 2-3 days to enhance the flavors. Serve as a tangy, spicy accompaniment to your meals, ensuring portion control for a heart-healthy diet.
Nutrition Facts
Calories |
595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.5 g | 60% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1480 mg | 64% | |
| Total Carbohydrate | 41.5 g | 15% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 13.0 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 228 mg | 18% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1332 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
