Mediterranean Diet Crispy Pickled Vegetables
Embrace the vibrant flavors of the Mediterranean with this irresistible Mediterranean Diet Crispy Pickled Vegetables recipe! Perfectly crunchy and brimming with tangy goodness, these homemade pickled veggies are transformed with a harmonious blend of garlic, fresh dill, bay leaves, and warming spices like mustard seeds and peppercorns. A simple brine of white vinegar, water, salt, and a touch of sugar ensures every bite is a burst of zesty aroma and garden-fresh taste. Ready in just 30 minutes of prep time, these pickled vegetables make for a versatile addition to salads, grain bowls, or charcuterie platters, while also shining as a healthy snack option. With the natural health benefits of the Mediterranean diet, this recipe is an ideal way to preserve seasonal produce and elevate your meals with bold flavor. Enjoy the perfect balance of crunch and tang while reaping the rewards of a heart-healthy lifestyle.
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Recipe Information
Ingredients
- 4 medium Carrots
- 2 cups Cauliflower florets
- 1 medium Red bell pepper
- 1 medium Cucumber
- 4 whole Garlic cloves
- 3 sprigs Fresh dill
- 2 whole Bay leaves
- 2 teaspoons Mustard seeds
- 1 teaspoon Whole black peppercorns
- 1 teaspoon Crushed red pepper flakes
- 2 cups White vinegar
- 2 cups Water
- 2 tablespoons Salt
- 1 tablespoon Sugar
Instructions
Start by washing all vegetables thoroughly. Peel the carrots and cucumber. Cut the carrots and cucumber into sticks approximately 3-4 inches long. Break the cauliflower into small bite-sized florets. Core and slice the red bell pepper into strips.
Combine the garlic cloves, fresh dill sprigs, bay leaves, mustard seeds, black peppercorns, and crushed red pepper flakes into a large clean mason jar or several smaller jars, dividing evenly.
Pack the prepared vegetables tightly into the jars over the spice mixture, leaving about 1/2 inch of space at the top.
In a medium saucepan, combine the white vinegar, water, salt, and sugar. Bring to a boil over medium heat, stirring to dissolve the salt and sugar.
Once boiling, carefully pour the hot brine over the vegetables in the jars until fully submerged. Tap the jars gently on the counter to release any air bubbles and top off with more brine if needed, maintaining the 1/2 inch headspace.
Seal the jars with lids and let them cool to room temperature. Once cooled, transfer the jars to the refrigerator.
Allow the vegetables to pickle for at least 24 hours, though for best flavor, wait 48-72 hours before opening.
Serve the crispy pickled vegetables as a side dish, snack, or as a zesty addition to your favorite Mediterranean dishes.
Nutrition Facts
Calories |
427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14444 mg | 628% | |
| Total Carbohydrate | 71.7 g | 26% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 37.4 g | ||
| Protein | 11.9 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 2544 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
