British Vegetable Relish
This recipe contains plenty of potassium, which is indispensable for heart, nerves, and muscles, and a lot of flavor with few calories and 0 grams of fat!
The vegetable relish tastes great with grilled meat and fish as well as salads and cold dishes. It is also ideal as a small, low-calorie snack for in between meals.
(Percentage of daily recommendation)
|Calorie||23 kcal||(1 %)|
|Protein||1 g||(1 %)|
|Fat||0 g||(0 %)|
|Carbohydrates||3 g||(2 %)|
|Sugar added||0 g||(0 %)|
|Roughage||1 g||(3 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||0.1 mg||(1 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0 mg||(0 %)|
|Niacin||0.5 mg||(4 %)|
|Vitamin B₆||0 mg||(0 %)|
|Folate||9 μg||(3 %)|
|Pantothenic acid||0.1 mg||(2 %)|
|Biotin||1 μg||(2 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||6 mg||(6 %)|
|Potassium||121 mg||(3 %)|
|Calcium||19 mg||(2 %)|
|Magnesium||14 mg||(5 %)|
|Iron||1.2 mg||(8 %)|
|Iodine||2 μg||(1 %)|
|Zinc||0.2 mg||(3 %)|
|Saturated fatty acids||0 g|
|Uric acid||13 mg|
- ½ Cauliflower (about 14 ounces)
- 1 zucchini (about 10 ounces)
- 3 carrots (about 300 grams)
- ½ Cucumber (about 3.5 ounces)
- 1 piece Hokkaido pumpkin (about 10.5 ounces), or Butternut Squash
- 5 ounces shallots
- 2 tablespoons salt
- 2 ounces English mustard powder (In spice stores or well-stocked supermarkets)
- 1 tablespoon ground Turmeric
- 2 heaping tablespoons Pastry flour (about 40 grams)
- ½ teaspoon white peppers
- 3 tablespoons ground ginger
- 1 ¾ cups Malt vinegar (or cider vinegar)
Rinse cauliflower, drain and cut florets into 1/2-inch pieces. Rinse zucchini and wipe dry. Peel carrots. Rinse cucumber and wipe dry. Peel shallots. Scoop seeds from pumpkin pieces. Cut all vegetables into 1 approximately 1/2-inch pieces.
Place vegetables in a large bowl and mix with salt. Cover bowl with plastic wrap and let stand overnight.
Rinse jars, each 8 ounces, and their matching lids in boiling water, then leave jars upside down to dry on a kitchen towel. Drain salted vegetables well.
Mix together mustard powder, turmeric, pastry flour, white pepper and ground ginger in a pot. Add just enough vinegar to make a smooth paste.
Stir remaining vinegar into the pot. Add vegetables with about 4 ounces water and cook, stirring occasionally, over medium heat.
Once mixture begins to thicken, continue to cook for another 5 minutes, stirring. Divide hot vegetable mixture among prepared jars and secure lids. Place upside down for 5 minutes, then turn right side up and let cool completely. Refrigerate for up to 2 weeks.
Tip: To preserve for longer, process jars according to manufacturer's instructions (or visit http://nchfp.uga.edu/).