Low Sodium Spicy Mango Pickles
Savor the bold and tangy flavors of Low Sodium Spicy Mango Pickles, a healthier twist on a classic favorite! This vibrant recipe combines unripe mangoes with a medley of aromatic spices like toasted mustard and fenugreek seeds, red chili powder, and turmeric, all gently infused in smoky mustard oil. With no added salt and a splash of zesty lemon juice, this pickle is perfect for those seeking a low-sodium option without compromising on taste. Ready in just a few easy steps, it's a versatile condiment that pairs beautifully with rice, flatbreads, or your favorite savory dishes. Plus, it stays fresh in the fridge for up to three weeks, making it a must-have for pickle lovers craving bold, spicy goodness with a health-conscious twist!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium-sized (unripe) Raw mangoes
- 2 tablespoons Red chili powder (low sodium, no added salt)
- 1 teaspoon Mustard seeds
- 1 teaspoon Fenugreek seeds
- 0.5 teaspoons Turmeric powder
- 0.25 teaspoons Asafoetida (hing, optional)
- 2 tablespoons Mustard oil (or any neutral oil)
- 3 tablespoons Lemon juice
- 3 cloves Fresh garlic (optional, finely sliced)
Instructions
Wash and dry the raw mangoes thoroughly. Peel the skin if desired and cut the mangoes into small bite-sized pieces or thin strips, discarding the pit.
In a dry skillet, toast the mustard seeds and fenugreek seeds over low heat until they release a nutty aroma, about 1-2 minutes. Be careful not to burn them.
Grind the toasted mustard and fenugreek seeds into a coarse powder using a mortar and pestle or a spice grinder. Set aside.
In the same skillet, heat the mustard oil until it begins to smoke lightly, then reduce the heat to low.
Add the asafoetida (if using), turmeric powder, and sliced garlic to the hot oil. Sauté for 30 seconds until fragrant.
Turn off the heat and stir in the red chili powder. Allow the oil and spices to cool slightly for about 1-2 minutes.
In a mixing bowl, combine the mango pieces with the ground toasted seeds, the spiced oil mixture, and lemon juice. Mix thoroughly to coat the mangoes evenly with the spices.
Taste and adjust the spice level as needed. Remember, no additional salt is added to keep the recipe low sodium.
Transfer the mixture to a sterilized, airtight glass jar. Press the mango pieces down gently to remove any air pockets.
Allow the mango pickle to rest at room temperature for 24 hours to let the flavors develop. Stir it once or twice during this time.
Refrigerate the pickle after 24 hours. It can be stored in the fridge for up to 2-3 weeks. Serve as a side with rice, flatbreads, or your favorite dishes.
Nutrition Facts
Calories |
595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16 mg | 1% | |
| Total Carbohydrate | 79.5 g | 29% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 58.6 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1052 mg | 22% | |
*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.
