Heart-Healthy Spicy Mango Pickles
Bursting with bold flavors and crafted with your heart in mind, these Heart-Healthy Spicy Mango Pickles are a must-try addition to your pantry. Made with tangy raw green mangoes, aromatic spices like fenugreek, fennel, and cumin seeds, and a drizzle of extra virgin olive oil, this recipe delivers the perfect balance of heat and zest. A splash of apple cider vinegar enhances the vibrant flavors while keeping it light and health-conscious. Quick and easy to prepare in just 25 minutes, these low-sodium pickles are an excellent way to elevate everyday meals or snack plates. Let the mix rest for 24-48 hours to allow the spices to fully infuse before serving with rice dishes, flatbreads, or grilled proteins. Store them in the fridge for up to a month for a heart-healthy flavor boost anytime!
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Recipe Information
Ingredients
- 4 medium-sized Raw green mangoes
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Ground turmeric
- 2 teaspoons Red chili powder
- 1 teaspoon Fenugreek seeds
- 1 teaspoon Fennel seeds
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 pinch Hing (asafoetida)
- 2 teaspoons Sea salt or low-sodium salt
- 2 tablespoons Apple cider vinegar
Instructions
Wash and pat dry the raw green mangoes thoroughly. Peel the skin if desired (optional) and cut them into bite-sized pieces, removing the seed.
Add the chopped mangoes to a large mixing bowl. Sprinkle the ground turmeric, red chili powder, and sea salt (or low-sodium salt) over the mango pieces. Mix well, ensuring the spices coat the mangoes evenly. Let this mixture rest for 15 minutes to allow the flavors to infuse.
In a small pan, heat the extra virgin olive oil on medium-low heat. Once warm (but not smoking), add the mustard seeds and allow them to splutter.
Add the fenugreek seeds, fennel seeds, and cumin seeds to the heated oil. Toast the seeds for 1-2 minutes, stirring frequently, until aromatic.
Turn off the heat and stir in the pinch of hing (asafoetida). Let the oil and spice mixture cool slightly for 1-2 minutes.
Pour the tempered oil and spices over the mango mixture in the bowl. Mix well to coat the mango pieces evenly with the fragrant oil.
Drizzle the apple cider vinegar over the mixture and give it one final toss to combine all the ingredients.
Transfer the mango pickle to a clean, dry, airtight glass jar. Press down lightly to remove air pockets and ensure the jar is packed well.
Cover the jar and let the pickle sit in a cool, dry place for 24 to 48 hours to allow the flavors to deepen. Shake the jar gently once or twice a day during this resting time.
Once ready, serve the mango pickle as a condiment with meals or enjoy it as a flavorful snack. Store in the refrigerator for up to 1 month.
Nutrition Facts
Calories |
916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4430 mg | 193% | |
| Total Carbohydrate | 131.5 g | 48% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 112.3 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1652 mg | 35% | |
*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.
