NUTRITION

Thotakura Mango Pickle

The mango pickle is traditionally made with raw mangoes, fragrant Indian spices and oil. Served with almost all types of Indian dishes, Hyderabad-based nutritionist Dr. Lakshmi K recommends a version of this classic Indian condiment made with thotakura or amaranth leaves.

By DR. LAKSHMI K

The humble mango pickle or aam ka achaar is a staple in every Indian home. This version of the pickle is made with amaranth leaves. According to a study by Scientific Reports, amaranth leaves are filled with carotenoids, proteins, including the essential amino acids methionine and lysine, dietary fibre and minerals, such as magnesium, calcium, potassium, copper, phosphorus, zinc, iron, and even manganese – making them exceptionally nutritious. Pickles prepared with amaranth leaves are quite popular in southern Indian states such as Andhra Pradesh and Telangana.

 

The best part about this recipe? You can have the pickles almost immediately after preparing them.

Ingredients list

  • Thotakura (amaranth leaves): 1 cup
  • Garlic pods: 5
  • Fenugreek seeds: 3tsp
  • Mustard seeds: 3tsp
  • Red chilli powder: 1 cup
  • Salt: ½ cup
  • Oil: 1 tbsp
  • Small-sized raw mango: 1

Preparation

 

Step 1 :

Wash all the vegetables with water and pat dry. Next, chop the amaranth leaves. Then peel, deseed and grate the raw mango.

Step 2 :

In a pan, add the fenugreek seeds and fry until they turn brown. Stir for a few seconds and then remove from the pan. In a food processor, add in the seeds and grind the seeds into a fine powder. Then add the garlic pods and blend to make masala powder.

Step 3 :

In another pan, heat the oil and add amaranth leaves. Cover with a lid and cook for a minute or two. Remove the lid, stir and let it cook for another minute, until the amaranth leaves become soft. Add in the masala powder and stir fry. Next add in the red chilli powder, remaining oil and salt to taste.

Step 4 :

Finally, add the grated raw mango to the mixture. Combine all the ingredients well till the grated mango is coated in the masala. Then remove the pickle. Serve the pickle with hot rice, ghee and dal.

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