Low Sodium Spicy Indian Mixed Vegetable Achar

Indulge in the bold and tangy flavors of **Low Sodium Spicy Indian Mixed Vegetable Achar**, a vibrant homemade pickle that’s as healthy as it is irresistible. Crafted with an array of crunchy vegetables like carrots, cauliflower, green beans, and radish, this recipe skips the traditional heavy salt while still capturing the essence of authentic Indian pickles. A fragrant medley of spices—fennel, cumin, fenugreek, and kalonji (nigella seeds)—sizzles in mustard oil, releasing an intoxicating aroma before coating the vegetables in a fiery blend of turmeric and red chili powder. A touch of vinegar adds zing, while a hint of natural sweetness from jaggery or maple syrup balances the heat, creating a perfectly harmonized relish. Ready in just 35 minutes, this versatile achar makes a delightful companion to flatbreads, rice dishes, or even a simple sandwich. With reduced sodium and no compromise on flavor, it’s a guilt-free way to elevate your meal prep game.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 6

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Lower the heat further and mix in the minced garlic and grated ginger. Sauté for 1-2 minutes, ensuring they do not burn.

Step 5

Add turmeric powder and red chili powder to the pan. Stir quickly to evenly coat the spices in oil, creating the achar base.

Step 6

Toss in the prepped vegetables and stir well for 4-5 minutes, allowing them to soften slightly but remain crisp.

Step 7

Drizzle the white vinegar over the vegetables and mix. Cook for another 2-3 minutes to help the vinegar infuse the vegetables.

Step 8

Add the jaggery or natural sweetener to balance the tanginess and mix thoroughly.

Step 9

Turn off the heat and allow the achar to cool completely to room temperature. Transfer to a sterilized glass jar or airtight container.

Step 10

Store the achar in the refrigerator for up to 2 weeks. The flavors will deepen over time.

Nutrition Facts

Serving size	(549.1g)

Amount per serving	% Daily Value*
Calories	740.9

Total Fat 59.3g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 325.0mg	0%
Total Carbohydrate 48.7g	0%
Dietary Fiber 14.9g	0%
Total Sugars 17.6g
Protein 10.1g	0%

Vitamin D 0IU	0%
Calcium 279.0mg	0%
Iron 8.4mg	0%
Potassium 1532.9mg	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: 69.4%

Protein: 5.3%

Carbs: 25.3%