Low Sodium Recipes: Crunchy Marinated Vegetables

Inspired by my recent trip to see my family, with the help of one of my almost-vegan sisters, I whipped up this salt free, Low Sodium Recipe: Crunchy Marinated Vegetables. You will LOVE it! My entire family enjoyed it–I liked all veggies, Hubby favored mushrooms, and Sprout eaten anything she was offered :).  I served it with quinoa and beans.  MMMMMMMMMMMMM, good!

Low Sodium Recipes: Crunchy Marinated Vegetables



Part I: Cooking Water

  • 3 quarts filtered water (you will need a pan large enough to hold it)
  • 1 tbsp salt free seasoning, such as Kirkland Organic (sold at Costco)
  • 3 minced cloves of garlic
  • 1 cup chopped leeks (optional)

Once used, hold on to the cooking water–you will use a part of it in the marinade, and the rest can be used to make delicious soups.

Part II: Marinade

  • 2/3 cup red wine vinegar
  • 1 cup balsamic vinegar
  • 3 cloves minced garlic
  • 1 inch minced ginger root
  • 1/4 cup cilantro
  • 10 tbsp honey or a plant sweetener
  • 1/3 cup chopped basil
  • 1/4 cup chopped dill
  • 3 cups of saved cooking water (make sure not to dump it!)

Part III: Veggie Mix

  • 8-16 oz mini peppers
  • 1 yellow onion (or you can use pearl onions–it will make it more fun!), sliced into long, thin shreds
  • 5 small-medium size zucchini (or, if you find mini zucchini, use those), sliced into 2-inch chunks
  • 1 lb of baby carrots* or 3 medium-large carrots, peeled and chopped into 2-3 inch chunks
  • 1 lb of crimini mushrooms (I picked the smallest ones possible, so they were bite sized)


  • Bring Part I mix to boil
  • Drop peppers, zucchinis and onions into the pot for 1.5-2 mins
  • Remove from water
  • Drop carrots into the same water for 3-4 mins, then remove
  • Drop mushrooms in and boil for 4-5 mins, remove
  • Mix Part II, add 3 cups of the boiling mixture
  • Add all lightly cooked veggies in, placing everything into a large enough container to handle them
  • Cover and place in refrigerator for 8-12 hours before serving
  • Before serving, drain marinade, but make sure to keep it–you can use it on the next batch of veggies, to make an amazing bean & tomato salad with it, or serve over any salad of your liking!


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