Low Sodium Spicy Mango Achaar (Mango Pickle)

Brighten up your meals with this Low Sodium Spicy Mango Achaar, a tangy and fiery take on the classic mango pickle that's perfect for health-conscious food lovers. Made with raw green mangoes, aromatic toasted spices like mustard, fenugreek, and fennel seeds, and a touch of white vinegar, this recipe delivers bold flavors without piling on the sodium. The unique combination of turmeric, asafoetida, and low-sodium chili powder brings out a rich, punchy heat, balanced beautifully by the natural tartness of the mangoes. Tossed in mustard oil for an authentic touch, this homemade achaar is easy to prepare, requiring just 20 minutes of effort before it rests to develop its deep, complex flavors. Ideal as a zesty condiment for Indian meals or even as a tangy punch to sandwiches and wraps, this low-sodium mango pickle is a must-try for preserving seasonal produce in the most delicious way!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 20

Ingredients

• 3 medium-sized (about 750g) Raw green mango
• 2 tablespoons Mustard seeds
• 1 teaspoon Fenugreek seeds
• 1 tablespoon Fennel seeds
• 1.5 tablespoons Red chili powder (low sodium variety, if available)
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Asafoetida (hing)
• 1 teaspoon Salt (low sodium option)
• 0.5 cup Mustard oil (or vegetable oil if preferred)
• 3 tablespoons White vinegar

Directions

Step 1

Wash the raw green mangoes thoroughly and wipe them dry with a clean towel. Ensure there is no moisture left on the surface.

Step 2

Cut the mangoes into small cubes (including the skin) and remove the pit. Place the mango pieces in a clean, dry mixing bowl.

Step 3

In a dry skillet over low heat, lightly toast the mustard seeds, fenugreek seeds, and fennel seeds for 1-2 minutes until aromatic. Be careful not to burn the spices.

Step 4

Grind the toasted spices into a coarse powder using a mortar and pestle or a spice grinder.

Step 5

In a small bowl, combine the ground spices, red chili powder, turmeric powder, asafoetida, and salt. Mix well.

Step 6

Heat mustard oil in a pan until it just begins to smoke, then turn the heat off and let it cool slightly for about 1-2 minutes.

Step 7

Pour the cooled mustard oil into the bowl of spices and mix until a thick paste forms.

Step 8

Add the spice paste and white vinegar to the bowl of mangoes. Mix everything thoroughly, ensuring all mango pieces are well coated with the spices and oil.

Step 9

Transfer the pickle mixture into a sterilized glass jar. Press it down gently to eliminate any air pockets.

Step 10

Seal the jar tightly with a lid and let the pickle rest at room temperature for 2-3 days, shaking the jar gently once each day to ensure even coating of spices.

Step 11

After 2-3 days, the Low Sodium Spicy Mango Achaar is ready to enjoy. Store it in the refrigerator for longer shelf life, up to 4-6 weeks.

Nutrition Facts

Serving size	(2456.4g)

Amount per serving	% Daily Value*
Calories	2574.8

Total Fat 136.2g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 94.5mg	0%
Total Carbohydrate 356.5g	0%
Dietary Fiber 46.0g	0%
Total Sugars 309.2g
Protein 27.2g	0%

Vitamin D 0IU	0%
Calcium 396.9mg	0%
Iron 9.3mg	0%
Potassium 4377.5mg	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: 44.4%

Protein: 3.9%

Carbs: 51.7%