How to Fermented Vegetables

Dr. Eric Berg

April 10, 2023

Dr. Eric Berg

Fermented vegetables are a great way to preserve your vegetables and extend their shelf life. They are also easy to make and delicious, adding flavour and variety of meal.

The fermentation process takes about five days at room temperature, but it can take a little longer to get the desired taste and sourness levels. Vegetables should be ready to eat when they have reached the right acidity level and are tangy and soft.

Wash and Peel the Vegetables

The easiest way to Fermented vegetables is by using a simple brine. Salt helps to promote the growth of beneficial bacteria and is an easy, inexpensive, and effective food preservation method.

In most cases, the fermentation process can take just a few days. You may need to adjust the temperature and concentration of salt depending on the ingredients you’re working with.

Before you start, it’s important to wash your produce thoroughly. This will help remove dirt, chemical residue, and other unwanted substances.

Chop or Shred the Vegetables

Fermented vegetables can be made in a variety of ways. However, they are better for your gut if made from raw veggies. The first step is to chop or shred your vegetables. This will help to ensure the lactic acid bacteria (Lactobacillus) have access to the vegetables.

Submerge the Vegetables in a Brine

Submerging the vegetables in brine is a key step for optimal fermentation. The anaerobic environment provided by the saltwater brine encourages healthy bacteria to thrive, resulting in beneficial acids that unlock nutrients from vegetables.

To make a brine, combine salt and water in a large container. Stir until the salt is fully dissolved. Add the vegetables to the jar, ensuring they are completely submerged. Press a cover on top, such as cheesecloth or a cabbage leaf (big ones work best), and weigh it with something like a resealable plastic bag or a jar filled with brine.

You should check the brine regularly to ensure the surface is scum or mould-free. Any signs of soft or slimy vegetables or rotten smells indicate spoilage and must be discarded.

Add Seasonings

Fermenting vegetables is a great way to add flavour and nutrition. It has been around for thousands of years and is a natural preservative that helps unlock nutrients we often wouldn’t be able to access when eating raw vegetables.

It usually takes a few days to get your ferment started and tastes to your liking. Once ready, you can transfer them to the fridge if you want to store them for over a week.

Keep the Vegetables at Room Temperature

Fermenting vegetables is a relatively simple process that can be done at home with just a few ingredients. It’s a great way to preserve your produce and get some probiotics into your diet.

The fermentation process can take up to three days. You’ll need to check your jar occasionally to ensure the brine covers the vegetables and top up the liquid as needed.

Transfer the Vegetables to the Refrigerator

Fermentation is an incredibly simple process that improves the nutrition and health of foods. It increases the probiotics, good bacteria and enzymes that aid digestion.

The fermentation process is pretty quick, and the vegetables will be ready to move to the refrigerator after about five days. You can look for bubbles and taste them to ensure they are tangy and delicious.

You can ferment vegetables with just salt and water, and it can be a fun and exciting way to preserve produce, especially if you have a glut!