Mango pickle, also known as "aam ka achar," is a popular condiment in many South Asian cuisines, particularly in India. This tangy and spicy pickle is made from raw mangoes that are sliced and marinated in a blend of spices, salt, and oil. The process of pickling preserves the mangoes, allowing the flavors to intensify over time.
The preparation of mango pickle varies regionally, with each version having its own unique combination of spices. Common spices include mustard seeds, fenugreek seeds, red chili powder, turmeric, and asafoetida. Some recipes also incorporate garlic, ginger, and fresh green chilies for added flavor. The pickled mangoes can be enjoyed as a side dish with various meals, adding a burst of tangy, spicy, and slightly sweet flavors.
Nutritional Value of Mango Pickle
While mango pickle is primarily consumed for its taste and as a complement to meals, it also offers some nutritional benefits. Here is a general overview of its nutritional value:
- Calories: Mango pickle is relatively low in calories. A typical serving (1 tablespoon) contains approximately 15-20 calories.
- Vitamins and Minerals:
- Vitamin C: Mangoes are a good source of vitamin C, which is essential for immune function and skin health.
- Vitamin A: Mangoes contain beta-carotene, which the body converts to vitamin A, important for vision and immune function.
- Iron: Some pickles, especially those made with mustard seeds, can provide small amounts of iron.
- Antioxidants: The spices used in mango pickle, such as turmeric and fenugreek seeds, are rich in antioxidants, which help protect the body from oxidative stress.
- Probiotics: Traditional fermentation processes can lead to the development of probiotics, beneficial bacteria that support gut health.
- Dietary Fiber: Mangoes contain dietary fiber, which aids in digestion and promotes a healthy digestive system.
Considerations
While mango pickle can be a flavorful addition to your diet, it's important to consume it in moderation due to its high salt content. Excessive salt intake can lead to health issues such as high blood pressure. Additionally, some commercial pickles may contain added preservatives and oils, which can increase calorie content and reduce nutritional value.
For the healthiest option, consider making homemade mango pickle where you can control the ingredients and reduce salt and oil levels according to your preference.
Find out recipe details below:
Main Ingredients:-
Diced Raw Mango - 1 kg
Turmeric Powder - 1/4 cup
Salt - 3/4 cup
Mustard Seeds - 4 tbsp
Fennel Seeds (Saunf) - 3 tbsp
Fenugreek Seeds (Methi) - 3 tbsp
Carom Seeds (Ajwain) - 2 tbsp
Nigella Seeds (Kalonji)- 2 tbsp
Asafoetida (Hing) - 1.5 tbsp
Dry Red Chilli - 20 gm
Mustard Oil - 500 ml
White Vinegar - 1 cup
Procedure:-
Day 1
Preparation of Mangoes:-
Wash and dry the diced raw mango pieces thoroughly.
Ensure there is no moisture left.
Spread the mango pieces on a large tray or plate.
Place the tray in sunlight for 3 hrs.
Day 2
Marination and Preparation of Spices:-
In a large bowl, mix the diced raw mangoes with salt and turmeric powder.
Cover and marinate overnight in room only.
Preparation of Spices and preparing the Pickle:-
Dry roast the following spices separately:
Mustard seeds (4 tbsp)
Fennel seeds (3 tbsp)
Fenugreek seeds (3 tbsp)
Carom seeds (2 tbsp)
Nigella seeds (2 tbsp)
Dry Red Chilli (20 gm)
Allow the roasted spices to cool and then grind them coarsely.
Day 3
Preparing the Pickle:-
Heat mustard oil in a pan until it reaches its smoking point on high flame.
Add asafoetida into it.
In the large bowl with the spice mixture, add the marinated dry mango.
Add white vinegar into it.
Pour the hot mustard oil over the mango and spice mixture.
Mix everything thoroughly to ensure the mango pieces are well coated with the spices and oil.
Place the prepared pickle inside the room for 24 hrs.
Day 4 (1 Week i.e till Day 11)
Sun Heating:-
Place the entire bowl/vessel in sunlight 4-5 hrs each day.
Stirr whole pickle mixture twice a day.
Repeat the sun-heating process for the next 7 days, including stirring the pickle.
After sun-heating, store the mango pickle in a glass or ceramic jar.
The pickle will be ready to eat in about a week.
Make sure there should not be any water contact with pickle.
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