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.
Thanks for the info ! I’m 65 male , exceptional shape and health , every fall I was the slave , hand shredding and salting bushels of cabbage and carrots to fill a 60 gallon oak barrel , canning everything under the sun and mincing crazy amounts of pork to fill 2 – 10 gallon crocks with sausages . We had a pretty large cold room in the basement , we never bought canned or processed food . I started working heavy construction at 14 and have rarely been to a doctor ! I’m getting more back to consuming what I grew up with and I can really feel the difference ! Processed at home Is best ! Thank You !
I’ve just started making kombucha which is similar but as a drink. I am so excited! I can’t wait to try your recipe with vegetables!
Hey,
Thank you for being so concise. It’s less intimidating and I feel like I can start this right now – unlike everywhere else I searched. So thank you for your brevity and simplicity.
Alex
Do you ever add any sweetener, sugar or honey, to make sweet-sour fermented veggies. If yes, which veggies and how much sweetener?
I haven’t.
I’m not good with spices. Can you specify what spices you add into the above recipe?
Diane, the spice choice is totally up to you. Some people use a few peppercorns, others use some dill weed. I’ve even heard of some using cilantro or coriander seeds. Mustard seeds are also a good choice. I use dill with my cauliflower/carrot/onion ferments. Many people think dill works great with any veggie ferment. Good luck!
I’ve been fermenting for a while and this is the best article I’ve come across. It’s clear and short. Thanks for the great tips!
Do you tighten the lid again after releasing the gas?
Linda, yes, tighten the lid again after “burping”
I am also seeing some cloudy liquid – did that other post about the cloudy ever get answered? Still smells ok, and is bubbling like mad
Cloudy liquid is normal if smell isn’t off, even some mould on top is ok, you just should wash mould covered veggies before eating. Both are coused by fermenting bacteria.
Cloudy=probiotic ????
I tried making sauerkraut with Cutting Edge cultures and it was so nasty! I want to try veggies using the salt method. Is Himalayan salt okay, and can I use a silicon lid with a specially designed slit to allow the gas to release on its own?
I just got done of these new lids for fermenting too. Going to try then with this recipe!
Himalayan salt is great for fermented veggies ;) (also for sauerkraut and fermented polish cucumbers kiszone)
Pam, yes. Sea salt, or any other non-iodized salt (hence, no table salt) can be used for fermenting
So excited to find youre extremely informative post on fermentation. I think I must have gotten on the same train as you. Haha. I had trouble finding a recipe that didnt involve buying a bunch of gimmicky products. Just a good old mason jar like my grandma used!!!
THANKS ALOT!!!