Fermented vegetables are a great source of healthy probiotic bacteria for your gut. They also add a tangy, crunchy kick to meals and snacks, especially if you through in a few hot peppers when you are doing the fermentation. With just a few simple ingredients and steps, you can easily ferment vegetables at home.
Here’s a beginner guide to making your own delicious fermented goodness!
Ingredients:
- Vegetables of your choice (cabbage, carrots, cauliflower, bell pepper, hot peppers, turnips, etc)
- Water – must not contain clorine
- Salt (preferably unrefined sea salt or Himalayan salt)
- Spices and herbs (optional – try it plain first, you will love it)
- 1 quart glass jar with lid – I recommend getting air lock lids and glass weights.
Instructions:
- Chop, shred or slice your vegetables. You want them to fit snugly into your fermentation jar but still be submerged under the brine liquid.
- Weigh the chopped vegetables and sprinkle 2-3 tablespoons of salt over them for every pound of veggies. Toss and massage the salt into the vegetables until they start to release liquid. This liquid will become your brine.
- Optional: Add any spices like garlic, peppercorns, bay leaves, etc. for extra flavor.
- Pack the salted, seasoned vegetables tightly into the fermentation jar leaving 1-2 inches of headspace at the top. Pour any brine liquid over the vegetables until they are completely submerged.
- Seal the jar lightly and place it in a cool, dark spot to ferment for 3-10 days. Check daily and press down any floating vegetable pieces to keep submerged.
- Once the vegetables reach your desired level of tanginess and fermentation, seal the jar tightly and transfer to the refrigerator. Enjoy for up to 6 months!
Some tips for successful fermentation:
- Use clean jars, tools and hands. This reduces bad bacteria.
- Keep vegetables fully submerged under brine to prevent mold growth.
- If mold appears during fermentation, simply scrape it off and keep going.
- Fermentation time depends on taste, temperature and veggies used.
- Enjoy your homemade fermented vegetables on salads, sandwiches, bowls and more!
Let me know if you have any other questions about the process of fermenting your own veggies at home. It takes a little practice but opens up a world of healthy, delicious probiotic foods.