Looking for a flavorful, healthy, and versatile snack or side dish? Escabeche, or pickled vegetables, is the perfect solution. With its tangy, spicy kick and a medley of colorful veggies, it’s as delicious as it is nutritious. Whether you’re aiming to lose weight, boost your meals, or enjoy a guilt-free snack, escabeche is an easy-to-make addition to your plant-based repertoire.
Why Pickled Vegetables?
Pickled vegetables are packed with flavor and offer several health benefits. They’re:
- Low in calories: Perfect for weight loss and mindful eating.
- Rich in nutrients: Packed with vitamins, minerals, and antioxidants from the vegetables.
- Customizable: Adjust the spiciness, sweetness, and tanginess to suit your taste.
- Versatile: Enjoy them as a snack, side dish, or topping for tacos, salads, and sandwiches.
Nutritional Benefits of Escabeche Ingredients
1. Cauliflower
Cauliflower is a nutrient powerhouse. It’s low in calories but high in fiber, vitamin C, and antioxidants. Its mild flavor absorbs the tangy pickling brine beautifully, making it a perfect base for escabeche.
2. Carrots
Carrots add a touch of natural sweetness to balance the tanginess of the brine. They’re rich in beta-carotene, which converts to vitamin A in the body, supporting healthy vision and skin.
3. Radish
Radishes bring a peppery crunch and vibrant color to the mix. They’re low in calories and high in vitamin C, making them a refreshing addition to your pickled veggie blend.
4. Jalapeños
Jalapeños provide the signature heat in escabeche. They’re loaded with capsaicin, a compound that may boost metabolism and support weight loss. Adjust the quantity to make your escabeche as spicy as you like.
5. Garlic
Garlic not only adds depth of flavor but also offers numerous health benefits. It’s known for its immune-boosting properties and heart-healthy compounds.
6. Bay Leaves and Oregano
These aromatic herbs infuse the brine with earthy, savory notes. Oregano is also a source of antioxidants and may have anti-inflammatory properties.
7. Peppercorns
Peppercorns add a subtle, spicy warmth to the brine. They’re a great source of antioxidants and help enhance the overall flavor profile.
8. Vinegar
Vinegar is the key ingredient in the pickling process. It’s low in calories, enhances digestion, and adds a zesty tang that ties all the flavors together.
How to Enjoy Escabeche
- As a Snack: Enjoy straight from the jar for a low-calorie, flavorful snack.
- As a Side Dish: Pair with tacos, burritos, or any main course for a zesty complement.
- As a Topping: Add to salads, grain bowls, or sandwiches for an extra crunch and burst of flavor.
A Weight-Loss Friendly Option
Thanks to their low calorie count and high nutrient density, pickled vegetables are an excellent choice for weight management. The vinegar may also help curb appetite and support digestion, making escabeche not only tasty but also functional.
Final Thoughts
Escabeche is a quick, easy, and delicious way to incorporate more vegetables into your diet. With its tangy, spicy kick and customizable flavors, it’s a snack or side dish you’ll always want on hand. Try making your own batch today and experience the joy of homemade pickled vegetables!
Escabeche (Pickled Vegetables)
Equipment
- 1 saucepan
Ingredients
- 2.5 cups cauliflower florets
- 2-3 carrots, washed, peeled and sliced on diagonal
- 2-3 jalapenos, sliced thin
- 4 radish, sliced thin
- 4-6 garlic cloves, peeled
- 3 bay leaves
- 1 tsp oregano
- 1 tbsp date sugar or maple syrup
- 1.5 tsp salt
- 1 tsp peppercorns
- 1 cup white distilled water
- 2 cups water
Instructions
- Using 3 – 16 oz mason jars. Divide the bay leaves, peppercorns, oregano and garlic clove between the jars.
- Layer in the carrots, cauliflower, jalapenos and radishes in the mason jars. make sure they have filled qualily.
- In a pot, combine vinegar, water, salt and sugar. Bring to a boil on the stovetop and simmer until the sugar is dissolved. This should take about 30 seconds. Pour the vinegar mixture over the vegetables and allow to cool for about 1 hour. Apply the lids and refrigerate.
- Allow 24 hours to marinade in the fridge. The longer they steep the better.
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