Low Sodium Spicy Indian Mixed Vegetable Achar
Transform your meals with the vibrant and tangy flavors of Low Sodium Spicy Indian Mixed Vegetable Achar, a healthy twist on a traditional classic. This pickle recipe is packed with fresh, crisp vegetables like carrots, cauliflower, radish, and green beans, infused with aromatic spices such as fennel seeds, nigella seeds, fenugreek, and cumin. Using heart-friendly mustard oil and a splash of white vinegar, this low-sodium rendition delivers the iconic heat and complexity of Indian cuisine while keeping it light on salt. Sweetened naturally with jaggery or maple syrup, this achar is perfect as a zesty side dish or bold condiment to elevate your favorite meals. Ready in under 40 minutes and lasting up to two weeks in the refrigerator, it’s an irresistible, make-ahead delight that grows richer in flavor over time!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium, julienned Carrots
- 1 cup Cauliflower florets
- 1 cup, chopped Green beans
- 1 medium, julienned Radish
- 4 tablespoons Mustard oil
- 4 tablespoons White vinegar
- 1 teaspoon Turmeric powder
- 1.5 teaspoons Red chili powder
- 2 teaspoons Fennel seeds
- 1 teaspoon Nigella seeds (kalonji)
- 0.5 teaspoon Fenugreek seeds
- 1 teaspoon Cumin seeds
- 6 cloves, minced Garlic
- 1 inch piece, finely grated Ginger
- 1 teaspoon Natural sweetener (e.g., jaggery or maple syrup)
Instructions
Wash and prep all vegetables by cutting them into thin, uniform pieces (julienned for carrots and radish, small florets for cauliflower, and bite-sized pieces for green beans). Pat them dry with a kitchen towel to remove excess moisture.
Heat a large pan on medium heat. Add the mustard oil and let it heat until it begins to shimmer and emits a slight smoke (this removes its raw bitterness). Lower the heat and allow it to cool slightly for safety.
Add fennel seeds, nigella seeds, fenugreek seeds, and cumin seeds to the oil. Stir and let them crackle for about 30 seconds to release their aroma.
Lower the heat further and mix in the minced garlic and grated ginger. Sauté for 1-2 minutes, ensuring they do not burn.
Add turmeric powder and red chili powder to the pan. Stir quickly to evenly coat the spices in oil, creating the achar base.
Toss in the prepped vegetables and stir well for 4-5 minutes, allowing them to soften slightly but remain crisp.
Drizzle the white vinegar over the vegetables and mix. Cook for another 2-3 minutes to help the vinegar infuse the vegetables.
Add the jaggery or natural sweetener to balance the tanginess and mix thoroughly.
Turn off the heat and allow the achar to cool completely to room temperature. Transfer to a sterilized glass jar or airtight container.
Store the achar in the refrigerator for up to 2 weeks. The flavors will deepen over time.
Nutrition Facts
Calories |
741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.3 g | 76% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 325 mg | 14% | |
| Total Carbohydrate | 48.7 g | 18% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 17.6 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 279 mg | 21% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1533 mg | 33% | |
*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.
