Low sodium pickled vegetables: Add flavor without the salt!
Condiments are a great way to add color, flavor, and texture to most dishes. However, store bought options are usually high in sodium and other preservatives. This low sodium pickled vegetable recipe is a great way to brighten a variety of dishes while taking advantage of seasonal produce.
Have an abundance of zucchini from the garden? Does a recipe not use a full head of cauliflower? Quick pickles are great because they retain the vegetable’s crunch and come together in a snap. (Without an afternoon dedicated to the process!) Using seasonal produce is great way make the most flavorful pickles. Below is a seasonal guide for kidney friendly pickled veggies.
How to use pickled vegetables?
Low sodium pickled vegetables are a great addition to sandwiches, salads or tacos and lend an extra zip to any dish. Try them on top of Avocado Toast, Cabbage Slaw, or a dish of your own making. You only need a small amount of quick pickles to add pizzazz to a dish, but keep in mind the potassium and sodium already in the recipe.
Want to discover more ways to reduce the sodium in your diet without skimping on flavor?
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Low sodium pickled vegetables are a great addition to sandwiches, salads or tacos and lend an extra zip to any dish.
Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, KidneyRD Intern 2021
- 2 cups vegetables, thinly sliced (see below for ideas)
- Optional flavorings: smashed garlic, ginger, dill, bay leaf, red pepper flakes, whole mustard seeds, whole peppercorns, or any of your favorite herbs or spices.
- 1 cup water
- ½ cup rice or apple cider vinegar
- 2 tablespoons sugar
- 1 teaspoon salt
1. Slice vegetables very thinly and pack along with optional flavorings in a clean, heat-proof jar or glass container. Note: If you are not using all your pickles in one sitting, it is important to wash the glass, heat proof container in warm soapy water and let it dry prior to use.
2. In a small saucepan over medium-high heat, heat water, rice vinegar, sugar, and salt while stirring occasionally until everything dissolves. Bring mixture to a boil, then take off the heat and pour mixture over the vegetables.
3. Let cool to room temperature then serve immediately or refrigerate for up to 1 week. Drain well before serving.
- Pickled red onions pair well with tacos, sandwiches, sautés, or any of our plant-based “bowl” recipes!
- Pickled watermelon or red radishes go well as garnish on curries.
- Pickled cucumbers will be a wonderful addition to sandwiches.
Nutrition Facts were calculated using a combination of onion, radish, carrot, and cucumber along with the brine – values are likely overestimated as the brine is not typically consumed.
Here at KidneyRD, we look for ways to reduce sodium without sacrificing flavor. Pickled vegetables are a great way to do this! So take a look through your spice cabinet and let your creativity go. Mustard seeds + red pepper flakes in a cauliflower pickle? Sounds like a winner! A bay leaf + cumin seeds with jalapeños? Is it Taco Tuesday yet?! There are an endless amount of combinations and there is no right or wrong way to pickle! Have fun!
ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.