Mango Pickle
South Indian • All Foods
How to Make South Indian Mango Pickle (Traditional & Healthy Version)
Mango pickle, known as 'Maavadu' or 'Avakkai' in South India, is an essential condiment that graces nearly every South Indian meal. This vibrant and tangy pickle has its roots in the kitchens of Andhra Pradesh, Tamil Nadu, Karnataka, and Kerala, where raw mangoes are abundant during the summer. The combination of sour green mangoes, aromatic spices, and cold-pressed sesame oil creates a complex, zesty flavor that instantly elevates simple dishes like curd rice or dosai. Traditionally, South Indian mango pickle is made with minimalistic yet robust ingredients, relying on sun-drying and natural fermentation for both preservation and flavor development. What sets this mango pickle apart is its bold use of mustard seeds, fenugreek, red chili powder, and asafoetida, which not only impart a signature pungency but also offer digestive benefits. Despite being a pickle, this recipe is designed to be lighter and healthier, using less oil and salt without compromising on authentic taste. It’s a vegetarian, gluten-free snack accompaniment that adds probiotic value and a burst of taste to your everyday meals, making it a must-have in any Indian kitchen. Enjoy the nostalgia and culinary heritage of South India with every bite of this traditional mango pickle, perfect for health-conscious food lovers.
Ingredients(for 2 tablespoons pickle with 1 katori curd rice)
- 1 large (about 250g) Raw green mango (Firm and unripe; called 'kairi' or 'manga')
- 2 tablespoons Cold-pressed sesame oil (Also known as 'gingelly oil' or 'nallennai')
- 1 tablespoon Red chili powder (Preferably Kashmiri for color and mild heat)
- 1 tablespoon Mustard seeds (Split (rai) for tempering and flavor)
- 1 teaspoon Fenugreek seeds (Lightly roasted and powdered (methi))
- 1/2 teaspoon Turmeric powder (Haldi)
- 1/4 teaspoon Hing (asafoetida) (For aroma and digestion)
- 1.5 teaspoons Rock salt (Or Himalayan pink salt)
- 8-10 Curry leaves (Fresh, for tempering) - optional
- 1/2 teaspoon Jaggery powder (Optional, for subtle sweetness) - optional
Instructions
- 1
Wash and pat dry the raw mango thoroughly. Cut into small cubes (about 1 cm), keeping the peel on. Discard the hard seed.
5 minutes
Ensure the mango is completely dry to avoid spoilage.
- 2
Dry roast fenugreek seeds in a small pan until fragrant. Cool and grind to a fine powder.
3 minutes
Do not burn the fenugreek; it should be golden and aromatic.
- 3
In a large mixing bowl, add mango cubes, salt, turmeric powder, red chili powder, and fenugreek powder. Mix well using a clean, dry spoon.
3 minutes
Mix until all mango pieces are evenly coated with spices.
- 4
Heat sesame oil in a small tadka pan on medium flame. Add mustard seeds and let them splutter. Add hing and curry leaves, sauté for a few seconds.
3 minutes
Tempering releases essential oils and enhances aroma.
Why This Dish is Healthy
This homemade mango pickle is a healthier alternative to store-bought pickles, as it uses minimal oil and no preservatives. The natural fermentation process can introduce beneficial probiotics, supporting gut health. Sesame oil is a source of healthy unsaturated fats, and the use of anti-inflammatory spices like turmeric and hing further enhances the nutritional value. Enjoy bold flavors without compromising your wellness goals!
South Indian mango pickle provides a unique combination of dietary fiber from raw mangoes, healthy fats from cold-pressed sesame oil, and natural antioxidants from spices like turmeric and fenugreek. Raw mango is rich in vitamin C, supporting immunity and skin health. Fenugreek seeds aid digestion and help regulate blood sugar, while mustard seeds offer selenium and magnesium. Using less oil and salt makes this pickle a lower-calorie, heart-friendly option compared to commercial varieties.
Pro Tips
- 💡Tip 1: Always use firm, unripe mangoes for the best texture and tang.
- 💡Tip 2: Make sure all utensils and jars are completely dry to prevent spoilage.
- 💡Tip 3: For longer shelf life, increase oil quantity slightly to ensure all mango pieces are coated.
- 💡Tip 4: Let the pickle mature for at least a day for deeper flavor.
Storage & Serving
Keeps for 6-8 hours at room temperature. For best freshness and safety, refrigerate for up to 2 weeks in a clean, dry glass jar.
Best served: Lunch or Dinner as a side or snack accompaniment.
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 40.0 kcal |
| Protein | 2.1 g |
| Carbohydrates | 15.3 g |
| Total Fat | 12.5 g |
| Fiber | 3.2 g |
| Sugars | 6.1 g |
| Iron | 2.8 mg |
| Calcium | 65.0 mg |
