Pickled Vegetables with Red Pepper Flakes
Vitamins, dietary fibres, and low fat make the spicy and hot pickled greens more than just visually appealing! Olive oil supplies valuable unsaturated fatty acids and chili flakes provide spiciness that gently stimulates the metabolism.
Whether with grilled meat, short roasts, eggs, on an antipasti platter, in a salad, or simply on a piece of flat bread, the pickled vegetables are always a hit.
(Percentage of daily recommendation)
|Calorie||153 kcal||(7 %)|
|Protein||5 g||(5 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||14 g||(9 %)|
|Sugar added||3 g||(12 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||2.4 mg||(300 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||8.1 mg||(68 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3.2 mg||(27 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||133 μg||(44 %)|
|Pantothenic acid||0.6 mg||(10 %)|
|Biotin||9.5 μg||(21 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||159 mg||(167 %)|
|Potassium||1,026 mg||(26 %)|
|Calcium||224 mg||(22 %)|
|Magnesium||106 mg||(35 %)|
|Iron||5.9 mg||(39 %)|
|Iodine||24 μg||(12 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||1.2 g|
|Uric acid||62 mg|
Peel garlic and cut into thin slices.
Bring broth, 200 ml (approximately 3/4 cup) of water, garlic, vinegar, mustard seeds, 1 teaspoon salt, red pepper flakes and honey to a boil. Cover and steep over low heat for about 20 minutes to allow flavors to develop.
Meanwhile, rinse fennel bulbs, trim, cut in half and remove cores. Cut bulbs into slices (about 5 mm thick) (approximately 1/4 inch thick).
Peel carrots and kohlrabi and cut into sticks (about 5 mm thick) (approximately 1/4 inch thick).
Heat 1 tablespoon olive oil in a large non-stick pan over medium heat. Cook fennel until tender, about 7 minutes. Season with salt and put in a large jar (about 1.5 liters)(approximately 1 1/2 quarts).
Rinse thyme, shake dry and pluck leaves.
Heat 1 tablespoon oil in a pan over medium heat. Cook carrots until tender, about 5 minutes. Season with salt and the thyme and add to the jar.
Heat the remaining oil in the pan over medium heat. Cook the kohlrabi until tender, about 5 minutes. Season with salt and add to the jar.
Generously season the warm pickling liquid with salt and pepper and pour over the vegetables in the jar. Cover with lid, let cool slightly and refrigerate for least 1 day before serving. Store in refrigerator.