Description
A clear, easy‑to‑follow introduction to how to ferment vegetables using the lacto‑fermentation method. You’ll learn how simple salt, water and fresh produce become flavorful, probiotic‑rich ferments you can keep in the fridge for months.
Ingredients
- For a pint (16 oz) jar ferment (e.g., carrot sticks):
- 1 cup carrot sticks (≈ 100–120 g)
- 1 cup filtered water (≈ 240 mL)
- 2 teaspoons fine sea salt (≈ 10 g)
- For a quart (32 oz) jar ferment (e.g., sauerkraut):
- 1 small head green cabbage (≈ 700 g), finely shredded
- 1 tablespoon fine sea salt (≈ 17–18 g)
- Optional flavour add‑ins (adjust to taste):
- 1 garlic clove, peeled
- ½ teaspoon peppercorns
- 1 bay leaf
- A few sprigs fresh dill or other herb
Instructions
- Prepare the Vegetables: Wash your hands and clean the vegetables thoroughly. If using carrots or root vegetables, peel if needed and cut into sticks or slices. If using cabbage, remove the outer leaves and shred it.
- Salt the Vegetables:
- For cabbage (dry‑salting): In a bowl mix shredded cabbage with 1 tablespoon sea salt, let it sit 10‑15 minutes, then massage or squeeze with clean hands until it begins to release its own brine.
- For carrots or firmer vegetables (brine method): Dissolve 2 teaspoons salt in 1 cup filtered water to create a brine.
- Pack the Jar: Tightly pack the prepared vegetables into a clean jar, leaving about 1 inch (2.5 cm) of headspace. Pour the brine over vegetables (if using a wet brine) or use the cabbage’s own juice (if dry‐salting) until the vegetables are fully submerged. If needed, use a fermentation weight or a clean leaf to keep everything below the surface of the liquid.
- Ferment at Room Temperature: Loosely cover the jar (lid not fully locked) and place it in a cool, dark spot in your kitchen — ideally near 65‑70 °F (18‑21 °C). Each day, “burp” the jar by slightly loosening the lid to release built‑up gas. Ensure the vegetables stay submerged under the brine throughout.
- Taste and Store: After about 5–10 days (carrots) or 10–21 days (sauerkraut), start testing the flavour. When it’s tangy to your liking, seal the jar tightly and move it to the fridge. The cold slows fermentation and preserves the texture and flavour.
Notes
- Use non‑iodized salt such as fine sea salt or kosher salt — avoid table salt with additives. :contentReference[oaicite:0]{index=0}
- Use filtered, chlorine‑free water if making a brine — chlorine may inhibit fermentation. :contentReference[oaicite:1]{index=1}
- Always keep the vegetables fully submerged under brine to prevent mold and ensure proper anaerobic fermentation. :contentReference[oaicite:2]{index=2}
- Fermentation time depends on temperature, salt ratio, vegetables and your flavour preference—lower temperatures = slower fermentation. :contentReference[oaicite:3]{index=3}
- A thin white film (kahm yeast) or cloudiness in brine can be normal; fuzzy coloured mould is a spoilage sign — discard if you see that. :contentReference[oaicite:4]{index=4}
- Prep Time: 10 minutes
- Cook Time: 0 minutes (fermentation time varies)
- Category: Technique / Preserving
- Method: Lacto‑Fermentation
- Cuisine: Global
Nutrition
- Serving Size: Varies
- Calories: Minimal (vegetable based)
- Sugar: Low (depends on vegetable)
- Sodium: Variable (due to salt)
- Fat: 0 g
- Saturated Fat: 0 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: Varies
- Fiber: Depends on vegetable
- Protein: Low (vegetables)
- Cholesterol: 0 mg
