At first glance, fermentation may seem complicated and mysterious. How do you turn fresh vegetables into delectable fermented foods without magic? And which are the best fermented food recipes?
In fact, once you’re familiar with the process and try a recipe or two you’ll be shocked at how easy and foolproof it can be.
I was a newbie about 18 months ago and now I’m obsessed with all things fermentation. For proof, come over and take a look at my kitchen counter right now, which has no less than five jars of vegetables in various stages of fermentation. Yum!
Delicious And Easy Fermented Vegetable Recipes
Once you start looking around the internet it’s easy to become overwhelmed by the sheer volume of recipes out there. How do you choose? Luckily, I have a few shortcuts for you!
When I was a newbie fermentista I simply looked up a sauerkraut recipe on the internet and got to work. Imagine my disappointment a few weeks later when I excitedly dipped into my new batch only to be disgusted by how it tasted.
After a few struggling sessions, some friends of mine suggested I check out the bookFermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs, by Kirsten and Christopher Shockey. The beginning of the book features a large section where they teach you all about the process of fermentation so you understand everything that’s happening and feel confident that you can be successful.
Easy Recipe For Fermented Food
The rest of the book features amazing recipes for pretty much any vegetable you might have coming out of your garden or happen to buy at your local farmers market.
I love it so much that all of the recipes I’m sharing come straight from the well-worn pages of my copy of the book. This post isn’t sponsored, I’m just a fan of this book! Due to copyright laws I can’t reprint their recipes on my blog without permission.
Sauerkraut is a very popular first ferment for many people. Especiallywhere I live in Wisconsin, where our German heritage leads us to use it as a topping for bratwurst!
Easy To Follow Fermentation Recipes For Beginners
Featured Vegetables: I like the addition of onions, garlic, and carrots in this recipe because I grow all three in my garden. You’ll also be adding oregano, cumin, and red pepper flakes.
How to use it? I eat two fried eggs every morning for breakfast and always put a heaping pile of curtido on top. We also love it as a topping for tacos, include it in our hummus wraps, and put a dollop on many bowls of soup and stir fry.
Since I always have a least one half gallon jar of Curtido in my fridge I thought I’d branch out and try another cabbage ferment.
Fermented Foods Recipes!
Kimchi, a staple of Koren cuisine, features Napa cabbage instead of the regular garden variety cabbage you commonly found at the grocery store. I don’t grow it in my garden, but I do have luck finding at least one farmer who’s selling it at my local market in spring and again in fall.
How to use it?I use my kimchi in all the same ways I eat curtido– with eggs, in wraps, on tacos, and with pretty much everything else, except maybe chocolate…
This sweet and spicy fermented salsa looks and tastes like tomato salsa, but you’ll be surprised to find out that the recipe calls for zero tomatoes. I usually make it once or twice in late summer and early fall when my red pepper plantsare pumping out baskets of fruit. I’ll often mix in yellow and orange peppers as well.
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How to use it?We have a tough time keeping this ferment in stock throughout the whole winter. It goes quickly, even when I make over a gallon. It’s delicious on anything you’d regularly eat with tomato salsa – tacos, burritos, enchiladas, chips, etc.
The authors of the book were inspired to create this recipe by the dishes of pickled carrots and jalapenos served in many Mexican restaurants. I love how the cauliflower remains crisp and crunchy and the peppers lend some heat to the mix.
How to use it? My husband eats a small bowl for an after-work snack several days of the week. I like to slice some up and use them as a quick and savory topping for tacos.
Fermented Food Recipes
I have memories of reaching my hand into the pickle barrel at the corner deli when I was a child in Philadelphia. The pickles there were firm, crisp, and likely to elicit a “sour puss” face when bitten into.
How to use it?We eat a lot of hummus wraps when traveling and my favorite accompaniment is a handful of pickle spears. Popping a whole pickle into your mouth for a mid-afternoon snack is also encouraged!
Where to find the recipe: Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs, pg. 168. Go for the full sours!
Fermented Beets Recipe
When you’re ready to dive into learning how to turn fresh vegetables into nutrient-packed fermented foods I hope these five fermented food recipes will lead to many delicious meals and many more experiments in the kitchen.
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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.
Basic Sauerkraut Method For Newbies
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.
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 acidwhich is what givesfermented foods their characteristic tangy/sour flavor.
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.
Fermented Foods Recipes: 50+ To Get You Started
And this is where I’m going to sound like a total nerd, but every time I eat them I silently say “take
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.
My doctor recommended eating fermented veggies if I can stomach them. I tried some store bought yesterday and it will take some getting used to, but I do like sour foods. I'm going to try this recipe, wish me luck. I'm not much into saurkraut, but I like that I can use other veggies that I like too.
Easy Kimchi Recipe: Traditional Fermented Food
Thanks! Your instructions are clear and practical, with no unnecessary info. I just discovered kinchi($$$) and like to cook/make food at home. There is this fear that you shouldn't leave food out unrefrig'ed, but the Koreans and others cultures have been doing it for centuries.
I make a lot of pickled veggies, but I mostly turn to vinegar. This simple recipe opened a world of possibilities! No spoilage and no mold. Lovely flavor!
I have been making fermented veggies for years and never had mold or any spoilage. Follow the directions just as given. Make sure they start to bubble. If you follow the instructions it will work. I have seen that cabbage helps in that process and I use carrots as well. It is both the salt and sugar from the carbs in the veggies that act.We and our partners use cookies to Store and/or access information on a device. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. An example of data being processed may be a unique identifier stored in a cookie. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. The consent submitted will only be used for data processing originating from this website. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page..
Benefits Of Fermented Vegetables
Easy Fermented vegetables are the ideal probiotic-rich companion for any meal and are easy to make at home. All you need is water, salt, and vegetables.
When I lived in Romania, my family shopped at the local farmers market and ate seasonally. There was really no choice as it was that or starve. We didn't have well-stocked grocery stores so we had to be prepared. In anticipation of cold, long winters, my grandparents would ferment large quantities of vegetables that were not available in the
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