Heart-Healthy Spicy Mango Pickles

Elevate your meals with this vibrant and tangy recipe for *Heart-Healthy Spicy Mango Pickles*! Packed with the bold flavors of raw green mangoes, an aromatic blend of toasted spices, and a drizzle of apple cider vinegar, this quick and easy Indian-inspired pickle is as nutritious as it is delicious. Crafted with extra virgin olive oil and low-sodium salt, it’s designed to support your heart health without compromising on taste. In just 20 minutes of prep, this no-fuss recipe delivers a naturally fermented condiment that bursts with warmth from red chili powder, turmeric, and a pinch of hing. Perfect as a zingy accompaniment to rice, flatbreads, or grilled dishes, these pickles are stored in a refrigerator to keep their freshness and fiery flavor intact for up to a month. Try this wholesome twist on traditional mango pickles today!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 16

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Add the fenugreek seeds, fennel seeds, and cumin seeds to the heated oil. Toast the seeds for 1-2 minutes, stirring frequently, until aromatic.

Step 5

Turn off the heat and stir in the pinch of hing (asafoetida). Let the oil and spice mixture cool slightly for 1-2 minutes.

Step 6

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.

Step 7

Drizzle the apple cider vinegar over the mixture and give it one final toss to combine all the ingredients.

Step 8

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.

Step 9

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.

Step 10

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

Serving size	(905.8g)

Amount per serving	% Daily Value*
Calories	915.8

Total Fat 48.0g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 4430.3mg	0%
Total Carbohydrate 131.5g	0%
Dietary Fiber 17.3g	0%
Total Sugars 112.3g
Protein 10.2g	0%

Vitamin D 0IU	0%
Calcium 176.7mg	0%
Iron 7.7mg	0%
Potassium 1652.3mg	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: 43.3%

Protein: 4.1%

Carbs: 52.7%