Not only are fermented veggies delicious, they are also rich in probiotics. Learn how to ferment nearly any vegetable and check out some of our favorite fermented vegetable recipes at the farmhouse.
You’ll hear me talk about fermented foods quite frequently here, and for good reason. If there is ever such a thing as a “health food,” it should be this.
When you think of fermented foods, the first thing that may come to mind is dairy products, such as milk kefir or yogurt.
But the same lacto-fermentation process these dairy products undergo, can be utilized with vegetables. Everything from green beans to garlic can be fermented. (You can also ferment fruits, too!)
Lacto-fermentation takes beneficial bacteria (lactobacillus bacteria) that are naturally occurring on vegetables and converts them to lactic acid. And what does that lactic acid bacteria give you? Probiotics!
I’ve included my favorite fermented vegetable recipes below. But if you want to learn more about fermentation, check out my self-paced course, Fresh Ferments!
Why You’ll Love Fermented Vegetables
The health benefits – Lacto-fermentation increases the vitamin and enzyme levels, and improves the digestibility of the fermented food. The gut-healthy probiotics it produces also come with a plethora of health benefits, including helping the immune system, decreasing inflammation, and helping decrease the incidence of certain diseases like heart disease. (source)
Longer storage – Before there was modern day canning, people needed a way to preserve their food to last longer. Lacto-fermentation does just that. Basically, you are allowing the good bacteria (lactobacillus) that is already present on vegetables to take over while salt inhibits the bad bacteria. Fermented vegetables that are properly prepared and stored in a cool, dark place (like the refrigerator) can last at least 4-18 months. You can also water bath can many of these recipes for longer storage, but keep in mind that heating up these fermented vegetables by canning will likely kill the good probiotics.
The tangy taste – Not only is it healthy and a great way to preserve summer produce, it also gives you a delicious, tangy taste. The longer it ferments, the tangier it will be.
Tools You May Need
Fermentation lids – While you can use a tea towel and rubber band, these lids are great if you plan to do a lot of fermenting.
Fermentation weight – You can get creative here. I know some people who use a rock in a Ziplock bag. If you ferment often though, I love these glass weights.
Glass Jar – You can use any size of wide mouth jar. Since we have a big family and go through a lot of ferments, I usually use a 1/2 gallon mason jar. Quart jars also work well for smaller amounts.
Fermented Vegetable Recipes
Tips
- The amount of time it takes for vegetables, or anything for that matter, to ferment depends greatly on temperature. If it is the middle of winter, it may take up to a week to get the fermented taste you desire. While in the summer, it may only take a couple of days.
- There are a variety of ways to enjoy fermented veggies. Try them on top of salads, as a side to dinner (they go really well with my perfect roast chicken) or on their own. Of course, sauerkraut especially can be used in many meals, like my Sausage and Sauerkraut Skillet Recipe with Potatoes or Easy Sauerkraut Soup with Sausage. Just keep in mind that heating fermented foods will likely kill most of the good probiotics.
- Experiment with flavor! You can add fresh herbs and spices to your ferments for more flavor. Some ideas are bay leaves, red pepper flakes, mustard seeds, or fresh dill.
- Make sure to use a good quality sea salt. I like Redmond Sea Salt.
- Not all fermented vegetables require adding water. Vegetables with a higher water content, like cabbage (check out my delicious sauerkraut recipe), create a brine of their own from their juices just by adding salt. For recipes that do require extra water, avoid using tap water. Make sure to use some kind of filtered water. We love using our BOROUX filters.
Lacto-Fermented Vegetables FAQs
There are many different vegetables that can be fermented. Examples include beets, carrots, cabbage, garlic, and more. You can also ferment multiple vegetables together in the same jar.
While this depends on what you consider healthy for you, I personally love making my own sauerkraut. It’s so easy to do, and it provides an easy side to dinner when you are in a pinch. It’s great for gut health, and is much cheaper than buying probiotics every month.
First, sterilize your jars you plan to use. Then, clean your fresh vegetables. Pending the type of veggie, you may need to slice or chop as well. Once everything is ready, follow a step-by-step recipe for each veggie as far as how much salt and water you’ll need. Each fermentation will sit out at room temperature. How long this process takes is really up to you. The longer veggies ferment, the tangier it will become.
Pickling utilizes an acid and sometimes heat in order to create that classic pickled flavor. Fermentation does not require an acid or heat. Unlike pickled veggies, fermented vegetables provide gut-healthy probiotics.
The “lacto” portion of lactose fermentation refers to Lactobacillus, a species of beneficial bacteria which are present on the surface of all plants. This beneficial bacteria converts lactose or other sugars into lactic acid.
Basically, you are allowing the good bacteria (lactobacillus) that is already present on vegetables to take over while salt inhibits the bad bacteria. The good bacteria then grow with a little time at room temperature.
More Fermentation Recipes from the Farmhouse
- How to Make Water Kefir & Benefits
- How to Make Easy Homemade Yogurt Cheese
- Fermented Lemonade
- How To Make Fermented Fruit
- Fermented Balsamic Blueberry Vinaigrette
If you try any of these recipes and love them, I would love it if you could come back and give them 5 stars! Tag me on Instagram @farmhouseonboone.
Can you ferment beets?
If so same process as carrots?
Yes and yes!
Thank you for your video. Inspired to make my own fermented veggies. I have used (my first attempt fermenting) cabbage leaf to submerge the carrots. But do you have to submerge also the cabbage leave with the brine? I did not do that. Will the leaf mold or turning bad in that case? The jar is placed on my countertop for several days now but still very salty to taste. I would consider my kitchen temp as 20 degrees. I live in The Netherlands, it’s not particularly cold nor warm here;-)
You will want to submerge the cabbage leave as well as it can mold easily. I would stick a weight on it to keep it below the brine. It may take a week before its fermented enough to your desire.
Hi Lisa.
This is such a great resource, so thankful that I found you on Youtube.
Happy to hear this was helpful to you.
Quick question. Once you’ve reached the desired fermentation, do you remove the glass weights before you put them in the fridge?
Yes, and add a canning lid.
I have never fermented anything except sauerkraut… but I am gonna try these carrots..
They are super yummy.
Once fermented, do you have to leave the fermentation weight in, or can it be removed? Do the veggies still need to be submerged in the brine? Thank you.
Once fermented, do you have to leave the fermentation weight in, or can it be removed? Do the veggies still need to be submerged in the brine? Thank you.
You can remove the weight and just keep it in the fridge.
Can you put in a dark cabinet to ferment?
Sta
I would like to start fermenting veggies for health reasons.
Thank you for these recipes and all the other free recipes you have available. I really appreciate the time and effort you put into it and I love your your YouTube videos!