Low FODMAP pickled onions
Vegan, gluten free *Cups and measures are in Australian cups and measures. Use ml for international accuracy.
Ingredients
- 350g purple/red, Spanish or white onion, skin removed (around 1 1/2 large onions)
- 180ml (3/4 cup)* white or apple cider vinegar (see notes)
- 180ml (3/4 cup)* water (purified if you live in an area with poor water quality)
- 15-20g fine salt (see notes)
- 20g (1 tablespoon)* white sugar (optional)
Instructions
- Wash and sterilise your 750ml - 1 litre glass jar (see notes for instructions).
- Remove the skin from your onions and slice them in you desired shape. I like thicker pieces for purple onion and thin slices for Spanish onion, but that's just me.
- Place the vinegar, water and fine salt in a medium pot over a medium heat. Cook until the water has dissolved.
- You can pack the onion, raw, into the glass jar and then pour over the brine, if you like. I prefer to cook the onion in the brine for a minute or two. This makes the onion softer and more flexible, which makes it easier to arrange in the jar.
- Pour over the brine, ensuring the onion is covered with brine. Screw the lid on and place in the fridge. You can assess your tolerance to onion by eating a little day by day - Monash doesn't specify how long it needs to be pickled before it becomes low FODMAP.
- Always store pickles in the fridge and submerged in brine and eat within 2-3 weeks.
Notes
- Vinegar needs to be at least 5% acidity to ensure food safety. White vinegar and apple cider vinegar are those that fit this bill.
- Fine, non-iodised salt is best for making pickles. Chunky salts struggle to dissolve in the brine. I use sea salt flakes in Australia - more expensive and a bit wasteful but it's difficult to kind kosher salt here.
- You can use table salt in your pickles but it does add unnecessary ingredients to your pickles (such as anti caking agents, iodine and maybe even sugar).
- Jar size does matter - pickles need to be completely submerged in brine. I use Mayvers Peanut butter jars and large honey jars here in Australia. They are 750g - 1kg in size. This fits the pickle recipe perfectly.
- Monash doesn't specify how long onions need to be pickled before they become low FODMAP or whether they are low FODMAP immediately after pickling. Assess your own tolerance and see what works for you.
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