Learn how to make your own fermented cauliflower and carrots with this easy fermented vegetables recipe. Use whatever vegetables you like for a delicious gut-healthy snack full of probiotics and flavor!
Easy Fermented Vegetables
Fermented vegetables like sauerkraut or the ones I’m going to share here are easy to make, healthy and super tasty addition to your dinner table. I always make my fermented vegetables when it starts getting colder. This is perfect for two reasons – 1) the room temperature is perfect for the fermentation process and 2) we need a well-functioning immune system during the colder months and consuming more probiotic foods can be beneficial.
As I mentioned you can use whatever vegetables you desire to make this recipe. For my jars, I used cauliflower, carrots and a few Jerusalem artichokes that I grow in my backyard. Perfect side dish or snack!
The Many Health Benefits Of Probiotics
Adding more fermented foods to your diet will help increase your probiotics intake naturally. Here are a few of the benefits of eating more probiotic foods according to research:
- improve your immune system
- prevent bowel diseases
- promote microbial balance in your gut
- help lower cholesterol and have antihypertensive effects
- alleviate postmenopausal disorders
- could help with skin health e.g. to improve atopic eczema and wound and scar healing
- probiotics have also been suggested to help with anxiety and depression
What You Will Need
- vegetables – I used carrots, cauliflower and Jerusalem artichokes
- sea salt
- filtered water to cover
- spices & herbs (this is optional, but you can add peppercorn, mustard seeds, parsley, basil…)
- clean jars and lids (I used some of my recycled jars).
In general for fermenting vegetables, I use the rule: 30-35g of salt per liter of water or about 2-2.5 tbsp salt per quart of water.
How To Make Fermented Vegetables At Home
Step 1: Wash and cut your vegetables (bite-sized pieces will allow you to fit more in, I did mine a bit larger).
Step 2: Dissolve sea salt in the water. To fully dissolve, you can also boil the water with the salt. Make sure to let it cool off if you use this method before adding to the vegetables.
Step 3: Arrange the vegetables, herbs and spices, in layers in the jar, make sure to pack them tightly to prevent large gaps. Fill the jars to about 4-5 cm (1.5-2″) below the rim of the jar.
Step 4: Pour the brine over the vegetables to cover everything, about 2cm (1/2″) below the rim. Tap on the jar to get any bubbles out.
Step 5: Close the lid and let ferment at room temperature for 4-5 days at 18-21°C (65-70°F). The brine will start looking milky after a 2-3 days which means the fermentation is in progress.
Have a taste and if the vegetables are sour enough for your liking, move the jar to the fridge – this will stop the fermentation.
I hope you learned something new and useful and I really hope you enjoy the vegetables!