Dive into the vibrant flavors of El Salvador with this traditional Curtido recipe. Curtido, a staple condiment in Salvadoran cuisine, is a tangy and crunchy cabbage slaw that adds a delightful kick to any dish. Made with finely shredded cabbage, carrots, onions, and seasoned with a blend of vinegar, oregano, and red pepper flakes, this dish offers a perfect balance of acidity and spice. Whether served alongside pupusas, tacos, or grilled meats, this refreshing and zesty condiment is sure to elevate your culinary experience with a taste of authentic Central American flavor.

Ingredients:

• 1 small head of green cabbage, finely shredded
• 1 large carrot, grated
• 1 small onion, thinly sliced
• 1/2 cup white vinegar
• 1/2 cup water
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (adjust to taste)
• 1 teaspoon salt
• 1 teaspoon sugar

Instructions:

1- In a large mixing bowl, combine the shredded cabbage, grated carrot, and sliced onion.

2- In a separate bowl, mix together the white vinegar, water, oregano, red pepper flakes, salt, and sugar until the sugar and salt are dissolved.

3- Pour the vinegar mixture over the cabbage, carrot, and onion mixture. Use your hands or a spoon to toss everything together until the vegetables are evenly coated with the vinegar mixture.

4- Pack the mixture tightly into a clean glass jar or airtight container, ensuring that the vegetables are submerged in the liquid. If needed, add a little more water to cover the vegetables completely.

5- Seal the jar or container tightly and let it sit at room temperature for at least 24 hours to ferment. During this time, the flavors will develop and the cabbage will soften slightly.

6- After 24 hours, taste the curtido. If you prefer a stronger flavor, you can let it ferment for an additional day or two.

7- Once the curtido reaches your desired level of fermentation, transfer it to the refrigerator to slow down the fermentation process and preserve its flavor.

8- Serve the curtido as a side dish or topping for pupusas, tacos, grilled meats, or any other dish you like. Enjoy the tangy and crunchy goodness of this authentic Salvadoran condiment!

Nutritional Values:

Green cabbage (1 small head, approximately 2 pounds):

• Calories: 108
• Carbohydrates: 25g
• Fiber: 10g
• Protein: 5g
• Fat: 0.5g

benefits: Rich in fiber, vitamins C and K, and antioxidants, green cabbage supports digestive health, strengthens the immune system, and promotes healthy bones and skin.

Carrot (1 large):

• Calories: 30
• Carbohydrates: 7g
• Fiber: 2g
• Protein: 1g
• Fat: 0g

benefits: Packed with beta-carotene, vitamins A, K, and potassium, carrots promote good vision, support heart health, aid digestion, and boost the immune system.

Onion (1 small):

• Calories: 29
• Carbohydrates: 7g
• Fiber: 1g
• Protein: 1g
• Fat: 0g

benefits: Onions contain antioxidants and compounds with anti-inflammatory properties. They may help lower blood sugar levels, support heart health, and provide immune-boosting benefits.

White vinegar (1/2 cup):

• Calories: 8
• Carbohydrates: 0.5g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits: White vinegar is low in calories and can aid digestion, help control blood sugar levels, and may have antibacterial properties when used in food preservation

Water (1/2 cup):

• Calories: 0
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits: Essential for hydration and overall bodily functions, water supports metabolism, helps transport nutrients, regulates body temperature, and promotes healthy skin.

Oregano (1 teaspoon, dried):

• Calories: 3
• Carbohydrates: 0.6g
• Fiber: 0.4g
• Protein: 0.1g
• Fat: 0.1g

benefits: Oregano is rich in antioxidants and has anti-inflammatory properties. It may help fight bacteria, support digestion, and boost the immune system.

Red pepper flakes (1/2 teaspoon):

• Calories: 3
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Protein: 0.1g
• Fat: 0.1g

benefits: Red pepper flakes contain capsaicin, which may boost metabolism, reduce appetite, and provide pain relief. They also contain antioxidants and vitamins A and C.

Salt (1 teaspoon):

• Calories: 0
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits: Salt is essential for maintaining electrolyte balance, nerve function, and muscle contraction. However, excessive salt intake can contribute to high blood pressure, so it should be consumed in moderation.:

Sugar (1 teaspoon):

• Calories: 16
• Carbohydrates: 4.2g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits: While sugar provides quick energy, it should be consumed sparingly as excessive sugar intake can contribute to weight gain, diabetes, and other health issues. In this recipe, sugar is used in small amounts to balance the flavors of the curtido.

These values are approximate and may vary slightly based on factors such as the specific varieties of ingredients used and any modifications made to the recipe.