Recipes · Indian · Preserves, Jams, and Pickles
Mango Pickle
One serving has 92 kcal and 1 g protein. Ready in 25 minutes.
- Preparation: 20 min
- Cooking: 5 min
- Makes: 1 serving (35.8 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 25 g Mango, raw
- 8 g Mustard oil
- 0.5 g Mustard seeds
- 0.3 g Fenugreek seeds
- 0.3 g Turmeric
- 0.5 g Cayenne pepper
- 0.2 g Garlic powder
- 1 g Salt
Method
- Cut the raw mango, skin on, into small bite-sized pieces.
- Toss the mango pieces with the salt and turmeric and let them sit for 20 minutes to draw out a little moisture.
- Heat the mustard oil in a small pan until it just starts to shimmer, then take it off the heat and let it cool for a minute.
- Add the mustard seeds, fenugreek seeds, garlic powder (in place of asafoetida) and cayenne pepper to the warm oil and stir until fragrant.
- Pour the spiced oil over the mango pieces and mix thoroughly so every piece is coated.
- Pack into a clean, dry jar, pressing down so the oil covers the mango, and let it mature at room temperature out of direct sun, stirring once a day, for about 1 week.
- After that first week, keep the jar refrigerated (this is a lighter-salt pickle, not a shelf-stable one) and eat it within a couple of months.
- This makes about 1 serving (a heaping tablespoon); multiply all the ingredients by 20 for a small 500 g jar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 92.4 kcal | 4% |
| Carbohydrates | 4.7 g | |
| Water | 21 mL | |
| Fiber | 0.76 g | 3% |
| Protein | 0.53 g | 1% |
| Tryptophan | 0.01 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.03 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 8.4 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 0.99 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 6.3 mg | 1% |
| Copper | 0.04 mg | 4% |
| Iron | 0.41 mg | 2% |
| Magnesium | 6.5 mg | 2% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 11.7 mg | 2% |
| Potassium | 66.8 mg | 1% |
| Selenium | 1.3 µg | 2% |
| Sodium | 388 mg | |
| Zinc | 0.09 mg | 1% |
| Thiamin (vitamin B1) | 0.01 mg | 1% |
| Riboflavin (vitamin B2) | 0.02 mg | 2% |
| Niacin (vitamin B3) | 0.24 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.06 mg | 1% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 12.4 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3 mg | 1% |
| Vitamin A | 23.9 µg | 3% |
| Vitamin C | 9.5 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.41 mg | 3% |
| Vitamin K | 1.5 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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