British Vegetable Relish
British Vegetable Relish - Bite-sized pickled vegetables - an English classic with a spicy Kick
Healthy, because
Even smarter
Nutritional values
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 | 122 cal. | (6 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 54 μg | (90 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 994 mg | (25 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- ½ Cauliflower (about 14 ounces)
- 1 Zucchini (about 10 ounces)
- 3 carrots (about 300 grams)
- ½ Cucumber (about 3.5 ounces)
- 1 pc Hokkaido pumpkin (about 10.5 ounces), or Butternut Squash
- 5 ozs shallots
- 2 Tbsps salt
- 2 ozs English mustard powder (In spice stores or well-stocked supermarkets)
- 1 Tbsp ground Turmeric
- 2 heaping Tbsps Pastry flour (about 40 grams)
- ½ tsp white peppers
- 3 Tbsps ground ginger
- 1 ¾ cups Malt vinegar (or cider vinegar)
Kitchen utensils
Preparation steps
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/).
