Fermented Vegetables: A Basic Recipe
At first, I was intimidated to make fermented vegetables but I discovered that fermenting all vegetables is as simple and fun as sauerkraut.
Ingredients
- 4 cups vegetables of your choice washed and peeled (if desired), and cut into roughly evenly-sized pieces
- seasonings of your choice (see below)
- 4 cups filtered water (chlorine-free)
- 2 Tbsp sea salt
Instructions
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Fill a clean, wide-mouth jar with the chopped vegetables, leaving at least 1½ inches of headspace.
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Add any seasonings you like.
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In a one-quart liquid measuring cup, mix together 4 cups of water with 2 Tbsp sea salt, until the salt has dissolved.
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Pour the brine over the vegetables in your jar, leaving one inch of headspace.
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Place a smaller clean jar (or other weight) inside the first jar to keep the vegetables submerged below the brine.
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Cover the jars with something breathable. (I like to use a paper coffee filter with a rubber band to hold it in place. Several layers of cheesecloth or a tea towel would also work well. If you choose to use a tight-fitting lid, you will need to open the jar every day to let some of the gasses escape. If you have a lid with an air-lock, that works too.)
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Leave your vegetables to ferment on the counter for 2-3 days. (The ideal fermenting temperature is 70-75°F.) Check them daily to be sure all the vegetables are staying below the brine. By 2-3 days, you should start to see some tiny bubbles forming at the top of the brine.
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Start tasting your vegetables after 2-3 days. Once they reach a flavor that is to your liking, you can remove the weight, cover the jar tightly, and place the fermented vegetables in the refrigerator. They are ready to enjoy!
Recipe Video
Notes
Some great fermented vegetable combinations:
- Carrots with red pepper flakes
- Green beans with garlic and dill
- Carrots with ginger and garlic
- Broccoli and cauliflower with garlic, basil, and oregano
- Garlic with basil and oregano
- Beets, carrots, and fennel
- Cauliflower with curry powder
I designed this recipe to be more of a guideline rather than a set recipe. Use whatever vegetables and whatever seasonings you like, and as long as you follow the fermenting steps you'll have tasty, probiotic-rich snacks at your fingertips.