Recipes · Salvadoran · Salads
Curtido
One serving has 67 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin K (135%), vitamin C (83%), vitamin A (37%), manganese (23%) and pyridoxine (21%). Ready in 35 minutes.
- Preparation: 35 min
- Makes: 1 serving (255 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: sulphite
Ingredients
- 150 g Cabbage, green, raw
- 30 g Carrots, raw
- 20 g Onions, raw
- 30 g Vinegar, cider
- 20 g Water
- 0.5 g Oregano, dried
- 3 g Chili peppers, red, raw
- 1 g Salt
Method
- Shred the cabbage and carrot finely and slice the onion thinly; place them all in a large bowl.
- Pour over the vinegar and water, then add the oregano, chile and salt.
- Toss well and let sit at room temperature for at least 30 minutes (or refrigerate for a few hours) so the cabbage softens and takes on the tangy flavor.
- Drain slightly before serving alongside pupusas or grilled meats.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 66.6 kcal | 3% |
| Carbohydrates | 14.3 g | |
| Water | 233 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.1 g | |
| Lysine | 0.11 g | |
| Methionine | 0.03 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.09 g | |
| Histidine | 0.05 g | |
| Fat | 0.28 g | |
| Monounsaturated | 0.04 g | |
| Polyunsaturated | 0.07 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.07 g | |
| Saturated | 0.08 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 85.8 mg | 9% |
| Copper | 0.06 mg | 7% |
| Iron | 1.1 mg | 6% |
| Magnesium | 27.4 mg | 9% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 59.7 mg | 9% |
| Potassium | 418 mg | 9% |
| Selenium | 0.65 µg | 1% |
| Sodium | 439 mg | |
| Zinc | 0.41 mg | 5% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 0.73 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 75.9 µg | 19% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 20.4 mg | 5% |
| Vitamin A | 260 µg | 37% |
| Vitamin C | 62.5 mg | 83% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 122 µg | 135% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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