Low FODMAP Quick Pickled Vegetables
Pickled vegetables are very versatile and can be used as a Low FODMAP side for almost any dish. This is a quick version is a traditional Scandinavian way of pickling vegetables in this 1-2-3 brine (more about this further down).
The vegetables
You can pickle almost any vegetable, but it is recommended to go with firmer vegetables to ensure they keep a bit of a crunch after spending time in the brine. Some good examples of vegetables to use would be Cucumber, Carrots, Daikon, Radish as they are low to no FODMAP vegetables.
Vegetables from the cabbage family also work great for pickling, but you will need to be careful here as they normally contain larger amounts of FODMAPS. We made a pickled purple cabbage that we used for our Low FODMAP Tuna Poke Bowl and Low FODMAP Shrimp and Mango Bowl recipes. The pickled cabbage brings a really lovely deep purple colour to dishes. Check with the Monash FODMAP App to verify how much of the vegetables you can eat per serving.
The brine
If you have ever been around Scandinavian cooking you are most likely familiar with the 1-2-3 pickling brine. If not, it is a very simple recipe. You use 1 part vinegar (12%), 2 parts sugar and 3 parts water. Bring the water to a boil and add in the sugar. Stir the sugar until dissolved and then mix in the vinegar.
For a firmer vegetable such as carrots, you should pour the mixture over the vegetables while its hot. This helps to slightly cook the vegetables and make them a little softer, while still maintaining a nice crunch.
If you are using a softer vegetable like a cucumber or zucchini it is recommended to let the brine cool for a few minutes before pouring it over the vegetable.
Low FODMAP Quick Pickled Vegetables
Ingredients
Pickling liquid
- 50 ml Vinegar 12%
- 100 ml Sugar
- 150 ml Boiling water
- 1 pinch Black pepper
Vegetables
- 2 Medium Carrots
- ½ Cucumber
Instructions
- Slice the carrots and cucumber into thin slices and place on a plate and set aside.
- Pour the sugar into a heat proof bowl, pour over the boiling water and stir until dissolved. When the sugar is dissolved, add the vinegar and the black pepper and give it another stir.
- Carefully tip the vegetables into the pickling liquid and make sure they are all fully submerged. Let sit until cooled down to room temperature.
- Transfer into a sealable container and place in the fridge for up to 5 days, or serve right away.
