Easy Fermented Vegetables

Fermented vegetables recipe by Marlene Watson-Tara, author of Go Vegan

Naturally fermented foods provide microorganisms that promote a healthy gut biome and fermented vegetables are a great way to maximise the benefits of a plant-based wholefoods diet. Just a small serving of these easy fermented vegetables each day costs pennies and can provide you with sufficient probiotics in your diet without the need to purchase expensive supplements.

There are some good quality commercial sauerkrauts on the market, but once you have made your first batch of these fermented veggies and realise who easy and satisfying it is, you are bound to be making them on a regular basis.

Easy fermented vegetables – ingredients

4 cups finely grated green cabbage
4 cups finely grated carrots
4 cups filtered water
2 tbsps. sea salt

Easy fermented veggies method

You’ll need a wide-neck mason jar for storage, so start but ensuring this is properly sterilised:

wash the jar and lid in hot soapy water, rinse in hot water, stand upside down on a roasting tray, then pop the tray into a preheated oven at 160-180 degrees for about 15 minutes. Allow the jars to cool

Mix the water and sea salt together to make a brine solution.

Pack the vegetables into the sterilised mason jar as tightly as possible.

Pour in the brine until all the vegetables are submerged. There should be about 1/2 inch room left at the top. Cover with a cabbage leaf to keep the vegetables submerged under the brine.

Close the lid and store in a cool dark place for up to five days then store in the refrigerator.

Once you’ve made your first batch, experiment with different vegetables, spices and herbs.

Image credit

Image by edwina_mc from Pixabay