Heart-Healthy Spicy Indian Mixed Vegetable Achar

Brighten your meals with the zesty and nutritious "Heart-Healthy Spicy Indian Mixed Vegetable Achar," a guilt-free twist on traditional Indian pickles. Packed with vibrant, fiber-rich vegetables like carrots, cauliflower, green beans, and radish, this tangy achar is spiced with aromatic fennel, mustard, and fenugreek seeds, making it a flavorful yet wholesome condiment. Unlike traditional pickles heavy in oil, this recipe uses cold-pressed mustard oil and apple cider vinegar for a heart-friendly edge, while maintaining all the crave-worthy bold flavors you'd expect from Indian cuisine. Perfect as a crunchy, spicy side for rice, roti, or parathas, this refrigerator pickle is quick to whip up in under 30 minutes of active prep and only gets more delicious after a couple of days of marinating. Embrace healthy eating without sacrificing taste with this irresistible homemade achar!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 6

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

Directions

Step 1

Wash and dry all the vegetables thoroughly to remove any moisture. Peel the carrots and radish and chop them into small, bite-sized sticks.

Step 2

Trim the ends of the green beans and chop them into 1-inch pieces. Separate the cauliflower into small florets.

Step 3

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.

Step 4

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.

Step 5

Add minced garlic, julienned ginger, and slit green chilies to the skillet. Sauté for 1 minute until fragrant.

Step 6

Lower the flame and stir in the red chili powder, coriander powder, and drained vegetables. Mix well to coat the vegetables with the spices.

Step 7

Cook on low heat for 5-7 minutes, stirring occasionally to maintain the crunch of the vegetables without overcooking them.

Step 8

Turn off the heat and allow the mixture to cool completely. Once cooled, stir in 2 tablespoons of apple cider vinegar.

Step 9

Transfer the achar to a sterilized glass jar or airtight container. Seal it tightly and refrigerate.

Step 10

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

Serving size	(504.8g)

Amount per serving	% Daily Value*
Calories	594.6

Total Fat 46.5g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 1480.3mg	0%
Total Carbohydrate 41.5g	0%
Dietary Fiber 15.8g	0%
Total Sugars 13.0g
Protein 10.5g	0%

Vitamin D 0IU	0%
Calcium 228.2mg	0%
Iron 7.2mg	0%
Potassium 1331.5mg	0%

*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.

Source of Calories

Fat: 66.8%

Protein: 6.7%

Carbs: 26.5%