Mediterranean Diet Aam Ka Achar (Mango Pickle)

Discover a bold fusion of traditional Indian flavors and Mediterranean-inspired ingredients with this Mediterranean Diet Aam Ka Achar (Mango Pickle). This tantalizing recipe transforms raw mangoes into a zesty, aromatic delight by blending classic pickle spices like fennel, nigella, and mustard seeds with the rich, heart-healthy goodness of extra virgin olive oil. Enhanced with earthy turmeric, smoky paprika, and a citrusy kick of lemon juice, this mango pickle captures the perfect balance of tangy, spicy, and savory. Ready in just a few simple steps, this preservative-free achar is naturally vegan, gluten-free, and ideal for adding a flavorful punch to salads, wraps, or grain bowls. Whether you're following the Mediterranean diet or simply exploring global flavors, this unique twist on a beloved classic is sure to be a crowd-pleaser.

Nutriscore Rating: 53/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 20

Ingredients

• 500 grams Raw mangoes
• 2 tablespoons Sea salt
• 100 milliliters Extra virgin olive oil
• 1 tablespoon Fennel seeds
• 1 tablespoon Nigella seeds
• 1 tablespoon Yellow mustard seeds
• 1 tablespoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Cayenne pepper
• 2 tablespoons Lemon juice

Directions

Step 1

Wash the raw mangoes thoroughly and dry them with a clean cloth. Cut the mangoes into small cubes, approximately 1-inch in size, discarding the seeds.

Step 2

In a large mixing bowl, add the mango cubes and sprinkle them with sea salt. Toss the mango pieces gently to ensure they are evenly coated with salt. Set aside for about 2 to 3 hours to allow the mangoes to release some of their moisture.

Step 3

After the resting period, drain any excess liquid from the mangoes. This step helps in preserving the pickle longer by reducing initial moisture.

Step 4

In a small dry pan, lightly roast the fennel seeds, nigella seeds, and yellow mustard seeds on low heat for about 2 minutes or until they become aromatic. Allow them to cool slightly before transferring the spices to a spice grinder or pestle and mortar. Grind them into a coarse powder.

Step 5

In a large mixing bowl, combine the ground spice mix with paprika, ground cumin, turmeric powder, and cayenne pepper.

Step 6

Add the salted mango cubes into this spice mix and drizzle the extra virgin olive oil over them. Mix everything well so that the mango pieces are evenly coated with the spice mixture and oil.

Step 7

Finally, drizzle lemon juice over the mixture and give it a final stir to combine all the ingredients thoroughly.

Step 8

Transfer the mango pickle to a clean, dry, airtight jar. Press down gently to ensure there are no air pockets, and the oil layer covers the top of the pickle, which helps in preserving it.

Step 9

Let the pickle sit at room temperature for 2 to 3 days to allow the flavors to meld, shaking the jar lightly once each day.

Step 10

Once matured, store the pickle in the refrigerator to prolong its shelf life.

Nutrition Facts

Serving size	(700.5g)

Amount per serving	% Daily Value*
Calories	1252.3

Total Fat 102.6g	0%
Saturated Fat 14.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 13985.6mg	0%
Total Carbohydrate 96.6g	0%
Dietary Fiber 16.2g	0%
Total Sugars 72.2g
Protein 11.3g	0%

Vitamin D 0IU	0%
Calcium 325.1mg	0%
Iron 16.5mg	0%
Potassium 1577.7mg	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: 68.1%

Protein: 3.3%

Carbs: 28.5%