Salvadoran Pickled Cabbage


Cabbage salad is a popular dish in El Salvador, whose culinary influences come from the Mayans. (Think corn, tomatoes, beans and squash.)


Known as “curtido,” the salad is essentially Central American sauerkraut, and you’ll spot it among the table condiments at most Salvadoran restaurants.

Our weekend recipe is low in fat and cholesterol-free, which makes it a perfect side dish for folks who are battling high triglyceride levels.

All of the ingredients should be available at your local natural and organic food store.

Salvadoran Pickled Cabbage

Makes 8 servings

1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper flakes (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water

Blanch the chopped cabbage in boiling water for 1 minute. Discard the water.

Place the cabbage in a large bowl and add the grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar and water.

Place in the refrigerator for at least 2 hours before serving.

Per 1/2-cup serving: 41 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 293 mg sodium, 2 g fiber, 2 g protein, 7 g carbohydrates, 325 mg potassium.

Recipe courtesy of the National Heart, Lung and Blood Institute

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