Mediterranean Diet Crispy Pickled Vegetables

Tangy, crunchy, and bursting with Mediterranean-inspired flavors, these Mediterranean Diet Crispy Pickled Vegetables are a must-try for any culinary enthusiast. Packed with vibrant veggies like carrots, cauliflower, cucumber, and red bell peppers, this recipe transforms simple produce into a medley of zesty goodness. Infused with aromatic spices including garlic, dill, mustard seeds, and bay leaves, each bite delivers a delightful balance of savory, tangy, and slightly spicy notes. The quick-pickling process, featuring a hot brine made with white vinegar, salt, and a touch of sugar, ensures crisp textures and bold flavors in just 48-72 hours. Perfect as a refreshing snack, a crunchy side dish, or a flavorful topping for your favorite Mediterranean meals, these pickled vegetables are not only delicious but also align seamlessly with the healthful Mediterranean diet. Whether you're meal prepping or enhancing your next mezze platter, this recipe is as versatile as it is easy to make.

Nutriscore Rating: 58/100

Prep Time:30 mins

Cook Time:10 mins

Total Time:40 mins

Servings: 10

Ingredients

• 4 medium Carrots
• 2 cups Cauliflower florets
• 1 medium Red bell pepper
• 1 medium Cucumber
• 4 whole Garlic cloves
• 3 sprigs Fresh dill
• 2 whole Bay leaves
• 2 teaspoons Mustard seeds
• 1 teaspoon Whole black peppercorns
• 1 teaspoon Crushed red pepper flakes
• 2 cups White vinegar
• 2 cups Water
• 2 tablespoons Salt
• 1 tablespoon Sugar

Directions

Step 1

Start by washing all vegetables thoroughly. Peel the carrots and cucumber. Cut the carrots and cucumber into sticks approximately 3-4 inches long. Break the cauliflower into small bite-sized florets. Core and slice the red bell pepper into strips.

Step 2

Combine the garlic cloves, fresh dill sprigs, bay leaves, mustard seeds, black peppercorns, and crushed red pepper flakes into a large clean mason jar or several smaller jars, dividing evenly.

Step 3

Pack the prepared vegetables tightly into the jars over the spice mixture, leaving about 1/2 inch of space at the top.

Step 4

In a medium saucepan, combine the white vinegar, water, salt, and sugar. Bring to a boil over medium heat, stirring to dissolve the salt and sugar.

Step 5

Once boiling, carefully pour the hot brine over the vegetables in the jars until fully submerged. Tap the jars gently on the counter to release any air bubbles and top off with more brine if needed, maintaining the 1/2 inch headspace.

Step 6

Seal the jars with lids and let them cool to room temperature. Once cooled, transfer the jars to the refrigerator.

Step 7

Allow the vegetables to pickle for at least 24 hours, though for best flavor, wait 48-72 hours before opening.

Step 8

Serve the crispy pickled vegetables as a side dish, snack, or as a zesty addition to your favorite Mediterranean dishes.

Nutrition Facts

Serving size	(1827.4g)

Amount per serving	% Daily Value*
Calories	427.1

Total Fat 4.0g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 14444.0mg	0%
Total Carbohydrate 71.7g	0%
Dietary Fiber 17.4g	0%
Total Sugars 37.4g
Protein 11.9g	0%

Vitamin D 0IU	0%
Calcium 296.9mg	0%
Iron 4.6mg	0%
Potassium 2544.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 9.7%

Protein: 12.9%

Carbs: 77.4%