Low Sodium Aam Ka Achar (Mango Pickle)

Indulge in the tangy, spicy flavors of **Low Sodium Aam Ka Achar (Mango Pickle)**, a healthier twist on the classic Indian mango pickle. This recipe features raw green mangoes infused with a fragrant blend of roasted fennel, fenugreek, nigella, cumin, and mustard seeds, paired with vibrant red chili and turmeric powders. To enhance accessibility for low-sodium diets, a salt substitute takes center stage, while mustard oil and vinegar provide bold, authentic flavors. With minimal preparation time and a simple marination process, this homemade pickle is the perfect complement to your favorite Indian meals. Store it for weeks and savor its irresistible zesty kick with rice, parathas, or curries!

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 20

Ingredients

• 5 cups Raw green mangoes
• 1 cup Mustard oil
• 2 tbsp Fennel seeds
• 1 tbsp Fenugreek seeds
• 1 tbsp Nigella seeds
• 1 tbsp Cumin seeds
• 1 tbsp Mustard seeds
• 3 tbsp Red chili powder
• 1 tbsp Turmeric powder
• 1 tsp Asafoetida
• 1 cup Vinegar
• 2 tbsp Low sodium salt substitute

Directions

Step 1

Wash and dry the raw green mangoes thoroughly, then cut them into small bite-sized pieces. Make sure the pieces are uniform for even marinating.

Step 2

Spread the mango pieces on a clean kitchen towel and let them air dry for about an hour to remove excess moisture.

Step 3

In a dry pan over low flame, roast the fennel seeds, fenugreek seeds, nigella seeds, cumin seeds, and mustard seeds until they release a fragrant aroma. Remove from heat and let them cool.

Step 4

Once cooled, coarsely grind the roasted seeds using a mortar and pestle or a spice grinder. This will be your spice mix.

Step 5

In a large mixing bowl, combine the mango pieces with the ground spice mix, red chili powder, turmeric powder, asafoetida, and low sodium salt substitute. Mix well to coat all mango pieces evenly.

Step 6

Heat the mustard oil in a pan until it starts to smoke, then turn off the heat and allow it to cool slightly.

Step 7

Add the cooled mustard oil to the mango mixture along with the vinegar, and mix thoroughly so the oil and vinegar are well distributed throughout the mixture.

Step 8

Transfer the mango pickle mixture into sterilized glass jars, pressing down gently to remove any air gaps.

Step 9

Cover the jars with muslin cloth and secure them with a string or rubber band. Allow the pickle to marinate and develop flavors by setting it aside in a dark, dry place for at least 2 weeks.

Step 10

Stir the mixture every two days with a clean spoon to ensure an even marination process.

Step 11

After two weeks, the mango pickle will be ready to enjoy as a condiment with meals. Store the jar in a cool, dry place, or refrigerate to extend its shelf life.

Nutrition Facts

Serving size	(1770.4g)

Amount per serving	% Daily Value*
Calories	3127.2

Total Fat 251.0g	0%
Saturated Fat 29.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 246.0mg	0%
Total Carbohydrate 225.0g	0%
Dietary Fiber 39.0g	0%
Total Sugars 168.2g
Protein 24.6g	0%

Vitamin D 0IU	0%
Calcium 654.7mg	0%
Iron 34.2mg	0%
Potassium 12539.4mg	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: 69.3%

Protein: 3.0%

Carbs: 27.6%