Low Sodium Spicy Mango Pickles

Satisfy your tangy cravings with this Low Sodium Spicy Mango Pickle recipe, a bold and flavorful twist on traditional pickles. Featuring unripe raw mangoes tossed in a vibrant blend of roasted mustard and fenugreek seeds, red chili powder, and a hint of turmeric, this pickle skips the added salt but delivers an intense punch of spice and zest. Highlighted with the smoky richness of mustard oil and a splash of fresh lemon juice, it’s an irresistible condiment that pairs perfectly with rice, flatbreads, or curries. The quick preparation time and a short resting period make this homemade, heart-healthy pickle an effortless way to enjoy the goodness of Indian flavors with no compromise on taste.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 10

Ingredients

• 2 medium-sized (unripe) Raw mangoes
• 2 tablespoons Red chili powder (low sodium, no added salt)
• 1 teaspoon Mustard seeds
• 1 teaspoon Fenugreek seeds
• 0.5 teaspoons Turmeric powder
• 0.25 teaspoons Asafoetida (hing, optional)
• 2 tablespoons Mustard oil (or any neutral oil)
• 3 tablespoons Lemon juice
• 3 cloves Fresh garlic (optional, finely sliced)

Directions

Step 1

Wash and dry the raw mangoes thoroughly. Peel the skin if desired and cut the mangoes into small bite-sized pieces or thin strips, discarding the pit.

Step 2

In a dry skillet, toast the mustard seeds and fenugreek seeds over low heat until they release a nutty aroma, about 1-2 minutes. Be careful not to burn them.

Step 3

Grind the toasted mustard and fenugreek seeds into a coarse powder using a mortar and pestle or a spice grinder. Set aside.

Step 4

In the same skillet, heat the mustard oil until it begins to smoke lightly, then reduce the heat to low.

Step 5

Add the asafoetida (if using), turmeric powder, and sliced garlic to the hot oil. Sauté for 30 seconds until fragrant.

Step 6

Turn off the heat and stir in the red chili powder. Allow the oil and spices to cool slightly for about 1-2 minutes.

Step 7

In a mixing bowl, combine the mango pieces with the ground toasted seeds, the spiced oil mixture, and lemon juice. Mix thoroughly to coat the mangoes evenly with the spices.

Step 8

Taste and adjust the spice level as needed. Remember, no additional salt is added to keep the recipe low sodium.

Step 9

Transfer the mixture to a sterilized, airtight glass jar. Press the mango pieces down gently to remove any air pockets.

Step 10

Allow the mango pickle to rest at room temperature for 24 hours to let the flavors develop. Stir it once or twice during this time.

Step 11

Refrigerate the pickle after 24 hours. It can be stored in the fridge for up to 2-3 weeks. Serve as a side with rice, flatbreads, or your favorite dishes.

Nutrition Facts

Serving size	(505.2g)

Amount per serving	% Daily Value*
Calories	594.8

Total Fat 34.1g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 16.4mg	0%
Total Carbohydrate 79.5g	0%
Dietary Fiber 14.2g	0%
Total Sugars 58.6g
Protein 7.6g	0%

Vitamin D 0IU	0%
Calcium 101.3mg	0%
Iron 4.0mg	0%
Potassium 1052.5mg	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: 46.8%

Protein: 4.6%

Carbs: 48.5%