Serves 1 · Prep 10 min · Cook 3 min · 23 calories per serving
A tangy and spicy Indian condiment made from raw, unripe mangoes, spices, and oil.
Why it's healthy
Mango pickle, consumed in moderation, offers health benefits primarily from its spices and the raw mango. Raw mangoes provide a modest amount of Vitamin C, an antioxidant that supports immunity, though some is lost during processing. The blend of spices is nutritionally potent; turmeric contains curcumin, a powerful anti-inflammatory compound, while fenugreek seeds may aid in blood sugar regulation and digestion. Fennel seeds are known to soothe the digestive tract. The use of mustard oil provides monounsaturated and polyunsaturated fats. Some traditional preparations involve fermentation, which can introduce beneficial probiotics for gut health. However, it is high in sodium and oil, so portion control is essential.
Ingredients
1 tbsp diced raw green mango
1/4 tsp mustard oil
1/8 tsp salt
1/8 tsp red chili powder
1/8 tsp turmeric powder
A pinch of mustard seeds
A pinch of fenugreek seeds
A pinch of asafoetida (hing)
Instructions
Wash and thoroughly dry the raw mango. Cut it into small 1/2-inch cubes.
In a dry pan, lightly roast the mustard seeds and fenugreek seeds for a minute until aromatic. Let them cool and coarsely grind them.
In a clean, dry bowl, combine the mango cubes, salt, and turmeric powder. Mix well.
Heat the mustard oil in a small pan until it just starts to smoke. Turn off the heat and let it cool down slightly.
Add the asafoetida, ground mustard-fenugreek powder, and red chili powder to the warm oil. Stir well.
Pour this spiced oil over the mango pieces.
Mix everything thoroughly until all the mango pieces are coated with the spice mixture.
Transfer the pickle to a clean, dry glass jar. Let it sit for at least a few hours, or preferably a day, for the flavors to meld before serving.