Quick and Healthy Middle Eastern Pickled Mangoes (Amba)

Amba is a tangy, sweet, and spicy Middle Eastern condiment with mango, spices, and lemon juice. It's traditionally a pickled dish that takes weeks to prepare, but this recipe reduces the time needed to a matter of minutes. 

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You can serve amba on sabich sandwiches or salads, veggie burgers or turkey burgers, roasted vegetables, green salads, scrambled eggs, or baked fish or chicken. It's a delicious and healthy condiment with vitamin C and fiber from mango, healthy fats from olive oil, and antioxidants from spices. With so many flavors from spices, lemon, and mango, amba doesn't need much salt and can be a low-sodium sauce or dressing. 

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Store it for up to a week in an airtight container in the refrigerator.

Recipe for Quick and Healthy Amba (Mango Pickles)

Makes 4 servings

Ingredients:

• 1 tablespoon of olive oil
• 2 cloves of garlic, peeled and minced 
• 1 large ripe mango, peeled and diced, or 2 cups of frozen mango, thawed and diced
• ¼ teaspoon of ground cumin
• ¼ teaspoon of sumac
• ¼ teaspoon of ground fenugreek
• (Optional) ¼-½ teaspoon of cayenne pepper for heat
• (Optional)  ¼-½ teaspoon of chili powder
• 2 tablespoons of white vinegar
• Juice from ½ lemon, about ¼ cup
• 2 tablespoons of water
• 1-2 teaspoons of Dijon mustard 

Instructions:

1. Heat the olive oil in a medium saucepan..Add the garlic and cook over medium-low heat for 2-3 minutes or until fragrant.
2. Add the mango and spices. Stir well and mash the mango with a fork or stirring spoon. 
3. Add the vinegar, lemon juice, water, and Dijon mustard. Bring to a boil and lower to a simmer. Cook, stirring often, for 3-4 minutes. Remove from heat and let cool before serving.

Nutrition information per serving: 100 calories; 4 grams of fat; 1 gram of saturated fat; 50 mg of sodium; 14 grams of carbohydrates; 11 grams of sugar; 1 gram of protein

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