Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Raw green mango, diced | 420 g | Sour, Astringent · Heating |
 Fennel seeds | 4 g | Sweet, Pungent, Bitter · Cooling |
 Mustard oil | 55 g | Pungent, Bitter · Heating |
 Mustard seeds | 5 g | Pungent · Heating |
 Fenugreek seeds | 3 g | Bitter, Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 18 g | Salty · Cooling |
Step-by-Step Preparation
- Wash the diced raw green mango, dry it completely, and cut it into small even pieces.
- Toast the mustard and fenugreek seeds gently; cool and crush them coarsely.
- Warm the mustard oil until fluid and aromatic, then let it cool until merely warm.
- Combine the produce, crushed spices, turmeric, rock salt, and fennel seeds; coat with the oil.
- Transfer to a clean dry jar, refrigerate, and use a dry spoon for each small serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian fresh achar tradition)
Fresh Raw Mango Achar is a salty, concentrated condiment intended in very small amounts. Vata: use sparingly alongside moist food. Pitta: choose the smallest portion because sour, salty, and pungent tastes accumulate. Kapha: keep the portion small despite the sharp seasoning.
USDA Nutrition Facts for Fresh Raw Mango Achar
| Nutrient | Per 100g | Per Serving (1 serving (31g)) |
|---|---|---|
| Energy (Calories) | 156 kcal | 50 kcal |
| Protein | 1.2 g | 0.4 g |
| Total Carbohydrates | 13.7 g | 4.3 g |
| Dietary Fiber | 2.0 g | 0.6 g |
| Total Sugars | 11.3 g | 3.6 g |
| Total Fat | 11.7 g | 3.7 g |
| Calcium | 23.7 mg | 7.5 mg |
| Iron | 0.77 mg | 0.25 mg |
| Magnesium | 17.0 mg | 5.4 mg |
| Phosphorus | 24.8 mg | 7.9 mg |
| Potassium | 173 mg | 55 mg |
| Sodium | 1378 mg | 437 mg |
| Zinc | 0.18 mg | 0.06 mg |
| Copper | 0.12 mg | 0.04 mg |
| Manganese | 0.16 mg | 0.05 mg |
| Selenium | 2.6 µg | 0.8 µg |
| Vitamin C | 30.4 mg | 9.6 mg |
| Vitamin A (RAE) | 44.8 µg | 14.2 µg |
| Vitamin E | 0.79 mg | 0.25 mg |
| Vitamin K | 3.6 µg | 1.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.64 mg | 0.20 mg |
| Vitamin B6 | 0.11 mg | 0.03 mg |
| Folate (DFE) | 37.6 µg | 11.9 µg |
| Choline | 8.0 mg | 2.5 mg |
