Recipes · Honduran · Preserves, Jams, and Pickles
Encurtido (Pickled Vegetable Relish)
One serving has 75 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin K (67%), vitamin C (53%) and vitamin A (31%). Ready in 140 minutes.
- Preparation: 135 min
- Cooking: 5 min
- Makes: 1 serving (179 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 70 g Cabbage, green, raw
- 25 g Carrots, raw
- 15 g Onions, raw
- 10 g Jalapeño peppers, raw
- 35 g Vinegar, white
- 15 g Water
- 0.8 g Salt
- 0.3 g Oregano, dried
- 8 g Sugar
Method
- Combine the shredded cabbage, julienned carrot, sliced onion and sliced jalapeño in a bowl or jar.
- Bring the vinegar, water, salt, sugar and oregano to a simmer just until the salt and sugar dissolve (the sugar rounds out the vinegar's sharpness).
- Pour the hot brine over the vegetables and let cool to room temperature.
- Cover and refrigerate; the encurtido is ready to eat after about 2 hours but tastes even better after a day.
- Keeps refrigerated for up to 2 weeks. Makes 1 portion (a small bowlful); multiply by 6-8 to fill a jar for the fridge.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 74.7 kcal | 4% |
| Carbohydrates | 16.7 g | |
| Water | 157 mL | |
| Fiber | 3.1 g | 11% |
| Protein | 1.4 g | 3% |
| Tryptophan | 0.01 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.04 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 0.19 g | |
| Monounsaturated | 0.02 g | |
| Polyunsaturated | 0.06 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.05 g | |
| Saturated | 0.05 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 48.5 mg | 5% |
| Copper | 0.04 mg | 4% |
| Iron | 0.59 mg | 3% |
| Magnesium | 15.7 mg | 5% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 35.7 mg | 5% |
| Potassium | 250 mg | 5% |
| Selenium | 0.59 µg | 1% |
| Sodium | 342 mg | |
| Zinc | 0.24 mg | 3% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.57 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 41.1 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.4 mg | 3% |
| Vitamin A | 218 µg | 31% |
| Vitamin C | 40.1 mg | 53% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.69 mg | 5% |
| Vitamin K | 60.3 µg | 67% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.