Lacto-Fermented Vegetables in Salt Water Brine
I find fermentation fascinating and am really excited to be diving into it with you! I am by no means a professional at this, but have been asked regularly how I ferment my vegetables, so I thought I’d document the process in case it helps you try it too.
I’ve included some frequently asked questions below before going into the step-by-step. I hope this is helpful, I try to link to other places below for more information if you are interested in reading further.
Although I’ve gone back and forth with ferments in my diet over time, I owe it to Luise for inspiring me to make it a forever-habit. It may seem intimidating at first, but I promise once you do it a few times this process is really fun and rewarding!
x Jessie
What is lacto-fermentation?
Lacto-fermentation is the process of the sugars found in vegetables being broken down and eaten by the bacteria lacto bacilli. This bacteria is naturally found in all fruits and vegetables (so cool). Relying on this bacteria to digest the sugars alone is called wild fermentation, meaning, you are letting the wild bacteria do its thing rather than adding a culture of some kind.
Submerging the veggies under a saltwater brine gets rid of the presence of oxygen and provides a safe environment for the good bacteria to thrive. While the microbes are beneficial to eat, the lactic acid they create is as well. Lactic acid in the stomach and digestive tract has been shown to create an environment where healthy bacterial populations can thrive, and the harmful organisms (such as parasites) cannot.
Fermentation also unlocks nutrients that our digestive systems would otherwise not have access to—such as with red cabbage, which on average has 30mg of vitamin C per cup in its raw state, but 700mg once fermented (!).
Why do you make ferments?
Other than for the health reasons mentioned above, I really do just love the flavor of fermented foods. They are so tangy and exciting! Plus it helps produce to keep for longer. This is really helpful for when I’m stocking the fridge each week. I can cut back on how much fresh produce I need on hand if I have a handful of ferments in the fridge to fill holes with in our meals.
Is this different than making sauerkraut?
Sauerkraut is a form of lacto-fermentation too, but only requires cabbage and salt—no brine. It takes longer to ferment as well, around four weeks, and I hope to cover how to make this in another post! I couldn’t fit it in here this time, but should be making another batch soon so I can document it for you. A few great resources online to get you started: here and here.
What equipment is needed?
There are several types of jars you can use, but I prefer Le Parfait. An airtight seal is needed, but you also want to have a lid that will allow for the carbon dioxide to off-gas during fermentation. I’ve found these to work really well due to their rubber rings, but popping around online you can see various jars others use too if these aren’t an option for you.
A scale is best to calculate the brine percentage needed depending on which vegetables you choose. Measuring any other way feels a bit risky to me, seeing as too little salt can lead to mold growth and/or mushy vegetables.
Different salts vary in weight and I was told by Luise to use Himalayan sea salt, so this is what I do.
That is all you need, very simple! Jars, a scale, Himalayan sea salt, and whichever veggies and spices you choose.
Preparing the Vegetables
Here I have rinsed and chopped a head of cauliflower and two bunches of radishes.
Once trimmed and sliced as you’d wish, add the vegetables to a jar they fit into with 2 inches of space at the top.
Add any seasonings or spices to the jar that you’d like.
(Usually I add seasonings after calculating the brine, see the method below.)
I left the radishes plain, but seasoned the cauliflower with a clove of garlic, half a capful of red chili flakes, and a spoonful of black mustard seeds.
Salt Water Brine
A 2% saltwater brine is typical for fermenting harder vegetables, such as cauliflower, radishes, carrots, beets, onions, and garlic.
For softer vegetables (higher water content), such as cucumbers, bell peppers, and zucchini, a 5% saltwater brine is recommended.
(I don’t have much experience with the latter yet, I mainly stick to the harder veggies.)
This is my method for taking measurements, using a scale, and not having any wasted brine:
1. Place a pitcher on a scale and tare the weight.
2. Then fill the prepared jar with enough filtered water (no chlorine) to cover the veggies. While holding back the veggies in the jar with my fingers, I pour this filtered water into the pitcher on the scale.
3. The scale should be reflecting the water needed in grams, and I multiply that number by 0.02 to get the amount of salt I should add in grams to create the 2% brine.
4. I add the salt required to the water, stir well with a wooden spoon until it is dissolved, and pour the brine over the veggies.
Fermentation
For the fermentation period a weight is needed to hold the veggies down as the gasses are released, propelling them upwards.
Most often I will use a few cabbage leaves I saved to pack on top of each jar. This time around I used a smaller glass lid from a Weck jar that fit inside the Le Parfait jars to act as the weight.
Then I simply seal the jar and place it in a bowl on the shelf in my kitchen to ferment for the next 5 to 10 days.
During the first 2 to 3 days is when there will be the most gaseous action in the jars and a daily burping (opening of the lid) can be helpful. The bowls are there to catch any liquid that gets pushed out of the jar during this stage. Simply clean out the bowl and wipe the sides of the jars each day when you give them a burp.
After the first few days the gasses will settle down, and the water will turn cloudy. This is how it will look for the rest of fermentation and once it is stored. No burping is needed during this stage.
I typically allow mine to ferment for at least 7 days, then will give them a taste. In warmer weather they can be finished in 5 days, and in cooler weather can take as long as 10 days. You will know by the smell and taste. It should be sour but pleasant.
Storage & Enjoyment
When the ferments are finished, simply transfer the jars to the refrigerator where they will keep for several months.
You can remove the cabbage leaves or glass weight from the top of the jars if the veggies stay under the brine on their own.
As for enjoying, there are oh so many ways! I love adding them to my bean and grain bowls with other raw or steamed veggies. They go terrific with a sauce, such as tahini, or with hummus too.
The radishes are also nice when sliced and layered on avocado toasts. I’ve fermented shredded carrots using this method too and those are my favorite in salads and veggie sushi rolls.
I hope you find a place in your kitchen for these zingy ferments! I promise once you give it a try and see how easy it is you’ll be hooked on trying to ferment everything.
Fermentation friends: comment below with your favorite ways to flavor your ferments and how you enjoy them too! I’d love to hear and get some new ideas as well. x