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prep time
30 min
cook time
0 min
ready time
30 min
Healthy Keto Mediterranean Fermented Salad
The Mediterranean Keto diet includes plenty of low-carb vegetables and vegetable salads. This healthy Keto Mediterranean fermented salad is made with broccoli, cauliflowers, red peppers, garlic, herbs, and spices. It's a gut-friendly and delicious side to your favorite Keto Mediterranean meals. Fermented vegetables provide many potential health benefits, such as anti-inflammatory, anti-diabetic, and anti-oxidant activity, but they can also give your body a healthy dose of probiotics that are crucial for good digestion. This fantastic salad is delicious and easy to make, and it will last for months. Enjoy!
What is the Mediterranean Keto diet?
The Mediterranean Keto diet is a combination of healthy and low-carb Mediterranean foods. It may be one of the healthiest ways to do your Keto diet. This type of Keto diet uses low-carb fruits and vegetables, plenty of fish and seafood, dairy products, moderate amounts of red meat, and fresh or dried herbs.
How to store this salad?
Once the fermentation process is complete, refrigerate the salad for a couple of months.
Net Carbs
3.1 g
Fiber
2.4 g
Total Carbs
5.5 g
Protein
1.7 g
Fats
0.4 g
27 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Broccoli
150 g
Cauliflower
350 g
Red pepper
190 g
Chilli Flakes / Red Pepper Flakes
0.5 tbsp
Rosemary, dried
0.25 tsp
Garlic
4 clove
Bay Leaf
4 leaf
Peppercorns
1 1 tablespoon
Black pepper
0.25 tsp
Water
1 cup
Salt
1 tsp
Recipe Steps
steps 5
30 min
Step 1
Remove and discard the leaves and cut the cauliflower into smaller pieces. Cut the broccoli into smaller florets. Peel and slice the garlic.Step 2
Prepare the herbs and spices. Cut the pepper in half and remove the seeds. Slice or roughly chop the pepper into smaller pieces.Step 3
Add half of the sliced garlic, half of the peppercorn, and two bay leaves to the bottom of two serilized jars. Top with a layer of cauliflower, broccoli, and peppers. Add the remaining garlic, bay leaves, and peppercorn. Add the red pepper flakes, black pepper, and dried rosemary. Finish with a layer of vegetables.Step 4
Mix one cup of water with one teaspoon of salt. Fill the jars almost to the top, leaving about ½ cm of space between the liquid and lid. Seal the jars lightly with lids.Step 5
Leave at room temperature for at least a month. Open and enjoy this crunchy condiment with your favorite Keto meals. It pairs perfectly with a drizzle of olive oil.
