Fermenting the vegetables and storing them in a liquid solution improves their nutritional profile and the final result is a tasty, crunchy and delicious product. Kimchi and sauerkraut are popular variations, but most vegetables can ferment when immersed in liquid, often by adding salt or adding another product to kickstart the process. Fermented vegetables keep for many months, and allow you to enjoy typical summer dishes all year round. See step 1 to get started.
Steps
Method 1 of 3: Part One: Get the Ingredients and Equipment
Step 1. Choose the vegetables you want to ferment
The best are those in season and at the peak of ripeness, with an optimal consistency and flavor. Choose the zero kilometer ones, and opt for organic, when you can. You can ferment one vegetable at a time, or pack several types together to create a delicious "salad". Here are some classic choices:
- Cucumbers. Fermented, pickled cucumbers are a great place to start if you've never gone through this process before. Try wrapping them on their own or with pickled onions, carrots, and peppers. (Do not use waxed cucumbers. To see if they have undergone this treatment, scrape them with a fingernail. Ask the shopkeeper to give you the cucumbers to pickle.)
- Cabbages. Fermented cabbage becomes sour and crunchy sauerkraut. Consider making kimchi to add spice to the recipe.
- Peppers. They can be fermented on their own or with other vegetables to add a little spiciness.
- Green beans or asparagus. They are a welcome delight in the winter months when the fresh taste of summer is hard to find.
Step 2. Decide how much salt to add
When vegetables are coated with a liquid solution, the natural bacteria present begin to break down the cell structure in the fermentation process. Vegetables ferment in water, but their taste and texture is better if you add salt, which promotes the growth of "good" bacteria and inhibits the growth of "bad" bacteria, giving you crunchy and tasty vegetables.
- The approximate amount of salt to add is 3 tablespoons per 2.5 pounds of vegetables. If you are on a low sodium diet, you should add the amount of salt according to your needs.
- The less salt you add, the faster the vegetables ferment. If you add more salt the process is slower.
- If you don't want to add a lot of salt, use microorganisms, or yeasts, to trigger fermentation, which help develop the good bacteria and stifle the growth of the bad ones. You can add whey, kefir grains, or dry yeast to the mix and reduce the amount of salt. But know that if you use only yeast, without any added salt, the vegetables will become less crunchy.
Step 3. Choose the containers to use
Those with a large opening, in cylindrical ceramic or hermetic jars are the most common. Since the vegetables and the salt mixture will rest in the containers for weeks or even months, it is important to choose materials that do not disperse the substances and the liquid. Those in ceramic and glass are the best; avoid metal or plastic ones.
Step 4. Find a weight and coverage system
You also need lids that allow air to circulate while preventing insects from entering, as well as weights to keep the vegetables pressed. You can purchase pots that already have a weight and cover system built in, or invent your own using less expensive household items.
- If you are using a ceramic jar, take a small heavy plate that fits into it and then a heavy vase or stone to put on top to act as a weight. Cover everything with a thin, clean cloth to keep insects away.
- If you take an airtight jar, get a similar smaller one that fits snugly inside the larger one. Fill it with water to act as a weight. Lay a clean thin cloth on top to keep bugs away.
Method 2 of 3: Part Two: Prepare Fermented Foods
Step 1. Wash and prepare the vegetables
Make sure you rinse the surface of each vegetable thoroughly, then cut it into strips or pieces. This creates a larger contact surface which helps the fermentation process.
If you are making sauerkraut, cut the cabbage into small strips
Step 2. Press the vegetables to release the juices
Place them in a bowl and use a meat tenderizer or mortar to release the juices. If you want to leave the vegetables more intact, you still need to find a way to mash them to start breaking down the cell walls. You can squeeze or massage them to release the juices.
Step 3. Add the salt
Add as much as you like and use a spoon to mix it with the vegetables and spilled juice. If you are also using a yeast, you can add it at this stage.
Step 4. Put the mixture in the jar of your choice
Make sure you leave 7-8cm of empty space at the top. Use your hands or a kitchen utensil to press the vegetables into the bottom of the bowl so that the juices rise and cover the solid parts. If there is not enough liquid to cover the vegetables, add some water.
Step 5. Put a weight and cover the product
To ferment, the vegetables must remain pressed under the liquid. Place the weight system you made inside the bowl, making sure the plate or pot you use fits snugly. Cover the entire container with a light fabric cloth to keep insects out and still allow air to pass through.
Method 3 of 3: Part Three: Finish the Fermentation Process
Step 1. Let the mixture rest at room temperature
Put the container in a clean and dry place. The vegetables will immediately start breaking down and fermenting. Make sure the room is not too hot or cold, it should be at a comfortable temperature.
Step 2. Taste the ferment every day
There is no special moment when it is "ready"; it's just a matter of taste. After just a day or two, the ferment will develop a strong flavor. Taste it every day until it reaches the level of acidity you want. Some people like to eat fermented vegetables when they reach the right flavor profile. However, if you want to keep them for a long time, you need to move them.
If some vegetables emerge from the liquid, they can develop a layer of mold. Just scrape off the surface and make sure the other vegetables stay under the liquid. Mold is harmless and does not damage the product
Step 3. Transfer the vegetables to a cooler temperature
Put them in the cellar or in the refrigerator. This will slow down the fermentation process, allowing you to keep them for several months. As the vegetables continue to ferment, their flavor becomes stronger. Taste them periodically, and eat them as soon as they reach the flavor you want.
