An easy homemade tutorial on how to ferment vegetables in a mason jar.
You’re probably thinking I’ve caught the hippie train straight out of here with this post but hear me out.
Do you like pickles? Yes? (note -you should check out this post on how to make simple homemade pickles and spicy garlic dill pickles if so).
Ok then, you’re going to like fermented vegetables.
So read on.
Unfortunately, I had to be on antibiotics 3 times over the last 6 months.
I absolutely hate taking them and believe me, if there was a way I could’ve avoided it, I would’ve.
I’m a huge proponent of probiotics so while I was filling prescriptions in the drug store these past few months, I was simultaneously buying some kick ass probiotics to try and help keep some good bacteria in my system.
And let me tell you, the *good* probiotic pills, yeah, well they’re costly.
Six times more costly than the antibiotics in fact.
So, when the second round of antibiotics came around, I decided that instead of spending $30 on probiotic pills and $4 kombucha bottles every time I ventured into the hippie-mart (my loving name for the local natural foods store), I should probably look into this whole lacto-fermented vegetable thing.
Lacto-fermented vegetables
Lacto-fermented…it sounds crazy, right?
First thing I thought was “wait, there’s milk in this?”
Um, no. Lacto, in this case, doesn’t refer to milk, it refers to lactic-acid.
The naturally occurring bacteria on fruits and vegetables is called lactobacillus. When they’re placed in an oxygen free environment, the bacteria convert sugar into lactic acid which is what gives fermented foods their characteristic tangy/sour flavor.
So now that the science lesson is out of the way, here’s the cool part:
Vegetables + water + salt + a few days = a probiotic powerhouse of tangy vegetable deliciousness.
Bonus: it doesn’t cost $30 and they’ll last in the fridge for months.
How to Ferment Vegetables
What you’ll need to ferment vegetables:
- 1 quart wide mouth mason jar
- plastic lid
- sea salt
- water
These are the basics. There’s a whole world of fermentation supplies that can be purchased to make the process both easier and safer once you’ve got the method down.
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You can literally ferment whatever vegetables you like. If you ferment cabbage you get red cabbage sauerkraut!
They’re perfect for snacking on or adding to your meals for a probiotic boost.
I’ve been adding them to salads, on top of my protein with lunch or dinner or, just picking at them throughout the day when I’m bored.
I do the same with pickled garlic scapes – another vegetable that transforms into a tangy delight once fermented/pickled.
Yeah, a lot of that.
And this is where I’m going to sound like a total nerd, but every time I eat them I silently say “take that, antibiotics.”
Kimchi is an Asian version of fermented vegetables so if you like that, you’ll definitely like these fermented vegetables.
Also make sure to try out this bulgogi kimchi rice plate and this kimchi potato hash.
More pickled recipes to try if you love the taste of fermented vegetables:
Spicy Pickled Pineapple
Balsamic Pickled Shiitake Crostini
Pickled Fennel Citrus Salad
Pickled Blueberry Panzanella Salad
Mango Melon Soup with Pickled Cucumber
How To Ferment Vegetables
Equipment
Ingredients
- sliced or chopped vegetables, anything will do, I really like broccoli, radishes and carrots
- 2 cups water
- 1 1/2 tablespoon coarse sea salt
- 1 quart wide mouth mason jar with plastic lid, not necessary, but if you’re going to do this often, the regular metal lids will corrode from the acid
- any spices or herbs you like, peppercorns, dill, basil, bay leaf, etc.
- 1 small cabbage leaf
Instructions
- Place vegetables and any spices/herbs you’re using in the mason jar right up to the bottom of the neck, there should be about 1 inch of space to the top.
- Stir the salt and water together until dissolved.
- Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about 1/2 inch of room left.
- Fold a small cabbage leaf and press it down on top of the vegetables so that it keeps the vegetables submerged in the salt water. This isn’t necessary, but helps make sure the vegetables are submerged. Feel free to skip this step if you don’t have cabbage on hand.
- Close the lid on the jar tightly and place the jars out of direct sunlight in a relatively moderate temperature (68-75 degrees).
- You will start to see some bubbling around day 2 or so. After day 2, over a sink (in case it leaks/drips), gently loosen the lids to let some of the gas escape once or twice a day.
- The vegetables are ready anywhere from day 4-10. The longer they sit, the more tangy they’ll be. Taste them starting on day 4 to figure out your preference. I like them best around day 5 or 6.
- Once you decide they’re the level of sourness you’re looking for, place the the jar in the refrigerator where it will keep for a couple of months (not that they’ll last that long!)
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
question – I have never done this before but lots of recipes I have seen before are using some sort of probiotic starter or something. is this necessary or can you just use water and salt?
I’ve seen it too. It’s not necessary though, just water and salt will work just fine :)
Thanks for these instructions. Have been wanting to learn. Please share other fermenting recipes.
Just salt and water :-)
Also, some spices like mustard seeds or a piece of fresh horseradish root. We make our fermented food like this in Poland?
Cultured food book by Donna schwenk on genesis library free.
Complete guide and instructions are there
I’ve GOTTA start doing this, pickles are like my favorite food!
I love fermented foods! Sauerkraut, umeboshi, nato – all the best foods are!
https://youtube.com/addalittlefood
Hi I have fermented vegetables for the first time and followed all steps correctly. Day 5 of fermentation I tasted them and to be quite honest tasted bitter tangy and not convinced at all ? ! Is this the taste they are supposed to be ? Not sure about this
Brian
It’s a taste you have to get used to but yeah they are tangy and can be bitter depending on what veggies you put in there. After a while they will taste good to you but at first your palate might resist.
I grew up eating fermented veggies all the time! My mom loves to ferment all kinds of veggies but I never learned how to make it. Thanks for sharing this! I’ll try it out!
I’ve had multiple infections this year too and took 3 rounds of Antibiotic but kept having problems and even more problems from taking the meds. I started researching “hippie” medicine and started taking probiotics and eating lots of yogurt. It’s actually helped a lot. I’m really excited about this post, though. I’m SO TIRED of yogurt! I’ve also read about the benefits of raw garlic for bacterial infections.
Bro use cultured vegetables. Antibiotics kill ur gd bacteria. I also take multiple antibiotics and my condition worsen day by day bt there is a cure in cultured foods. Move towards cultured foods
We love fermented veggies and making kraut!
This looks great, Gina! I’m going to try. I love pickled/fermented veggies. Pinning.
When you put the fermented veggies in the fridge, will the cold stop the fermenting process where it is? They look super yummy, thanks! (Also, made portobellos with the pickled jalapeno hash last weekend, delicious!)
It doesn’t stop it entirely but it slows it down A LOT. You’ll still hear some gas release when you open the jar after being in the fridge.
The veggies will continue to ferment, but at a much slower rate.
These look amazing! We need to have a ferment party :)
yes! I want to do fruit next :) Can’t get pickled peaches out of my mind…
Great tutorial! I’ve never tried fermenting vegetables but I will have to now. :)