Mango Pickle Recipe: A Delicious and Healthy Addition to Your Diet
Mango pickle is a popular condiment in many parts of the world. It’s made by marinating raw mangoes in a blend of spices, salt, and oil. The result is a tangy and spicy relish that can be paired with almost any dish.
However, most store-bought mango pickles are high in sodium, sugar, preservatives, and unhealthy fats. Making your own homemade mango pickle not only ensures that you know exactly what goes into it but also allows you to control the ingredients and customize the taste to your liking.
In this article, we’ll share an easy-to-follow recipe for making healthy and delicious mango pickle at home.
Ingredients:
– 2 large green raw mangoes
– 1 tablespoon turmeric powder
– 1 tablespoon red chili powder
– 1 teaspoon mustard seeds
– 1 teaspoon fenugreek seeds
– 1/4 teaspoon asafoetida (hing)
– Salt to taste
– 3 tablespoons sesame oil
Instructions:
Step 1: Wash the mangoes thoroughly under running water. Peel off the skin using a vegetable peeler or knife. Cut them into small cubes or thin slices.
Step 2: In a pan over medium heat, dry roast mustard seeds and fenugreek seeds until they turn slightly brown and release their aroma. Let them cool down for a few minutes before grinding them into a fine powder using a spice grinder or mortar pestle.
Step 3: In a mixing bowl, add chopped mangoes along with turmeric powder, red chili powder, ground mustard-fenugreek powder mixture, asafoetida (hing), salt to taste (start with less quantity than required as it can always be added later), and sesame oil.
Step 4: Mix all the ingredients well until everything is evenly coated. Transfer the mixture to a clean and dry glass jar with a tight-fitting lid.
Step 5: Keep the jar in direct sunlight for 2-3 days, shaking it once or twice a day to distribute the spices evenly. After the third day, your mango pickle will be ready to eat.
Tips:
– Use fresh and unripe green mangoes as they have more tangy flavor and firm texture than ripe ones.
– Adjust the amount of chili powder according to your spice tolerance level.
– Make sure all utensils, jars, and ingredients are completely dry before use to avoid any moisture that can spoil the pickle.
– Always use a clean spoon or fork while taking out the pickle from the jar.
– Store it in a cool, dark place for up to 6 months. Refrigerate after opening.
Benefits:
Apart from being tasty, homemade mango pickle has several health benefits too:
1. Rich in nutrients – Mango is an excellent source of vitamin C, dietary fiber, antioxidants like beta-carotene and polyphenols which help boost immunity against infections.
2. Aids digestion – The combination of spices used in this recipe such as turmeric powder (anti-inflammatory), mustard seeds (digestive aid), fenugreek seeds (rich in soluble fiber) helps stimulate digestion and prevent constipation.
3. Lowers cholesterol levels – Sesame oil used in this recipe contains monounsaturated fatty acids that reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels.
4. Controls blood sugar – Fenugreek seeds have been shown to lower blood glucose levels by improving insulin sensitivity and reducing insulin resistance.
Conclusion:
Making your own mango pickle at home is not only easy but also healthier than buying store-bought versions that are often loaded with unhealthy additives. With our simple recipe, you can enjoy a flavorful condiment that adds zing to any meal while reaping numerous health benefits. Try it out and let us know how you liked it!
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