Module 5 · Fermentation
Curtido (Fermented Slaw) and Giardiniera Variation
Curtido (Fermented Slaw) and Giardiniera Variation is a keto ferment with 6 g net carbs, 1 g protein and 0 g fat per serving (30 kcal). It serves 4 and takes 100 hours in total.
A bright, crunchy Salvadoran fermented slaw; swap in giardiniera vegetables for a variation. Ferment 3-5 days. Nutrition values are estimates.
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Allergens in this Ketogeni recipe: no regulated allergen identified from the listed ingredients. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 20 min · Total time: 4 days
| Per serving | Amount |
|---|---|
| Net carbohydrates | 6 g |
| Protein | 1 g |
| Fat | 0 g |
| Energy | 30 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 400 g organic green cabbage
- 100 g organic carrot
- 60 g organic red onion
- 1 tsp organic dried oregano
- 0.5 tsp organic chilli flakes
- 12 g sea salt
- 2 tbsp organic apple cider vinegar
Step-by-step method
- Combine cabbage, carrot, onion and salt in a bowl.
- Massage 5 minutes until brine appears.
- Mix in oregano, chilli and vinegar.
- Pack into a clean jar, press until covered by brine and weigh down.
- Ferment 3-5 days at 18-22 C, pressing down and burping daily; taste from day 3.
- Refrigerate when mildly sour and still crunchy.
Chef’s tips
- A short ferment keeps the slaw crisp.
- Mushy means too warm or too long; refrigerate sooner.
- Serve over grilled meat or fish with green salad and avocado, or in lettuce wraps.
Variations
- Giardiniera: 3.5% brine (35 g salt per litre) with cauliflower, celery, carrot, radish, peppers and garlic; 5-7 days
- Lime zest and cumin
Storage
Refrigerate up to 2-3 months.
Questions and answers
How many net carbs are in Curtido (Fermented Slaw) and Giardiniera Variation?
One serving has 6 g net carbohydrates, 1 g protein and 0 g fat (30 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Curtido (Fermented Slaw) and Giardiniera Variation ahead, store or freeze it?
Refrigerate up to 2-3 months.
Which allergens are in Curtido (Fermented Slaw) and Giardiniera Variation?
None of the 14 allergens listed in EU law are in this recipe. Always check the labels of the products you use.
Is Curtido (Fermented Slaw) and Giardiniera Variation vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary Curtido (Fermented Slaw) and Giardiniera Variation?
Yes. Giardiniera: 3.5% brine (35 g salt per litre) with cauliflower, celery, carrot, radish, peppers and garlic; 5-7 days. Lime zest and cumin.