Fermenting vegetables by preserving them in a liquid can improve the nutritional profile of these vegetables and produce a final product that tastes strong, crunchy and delicious. Kimchi and sauerkraut are popular variations of fermented vegetables, but almost any vegetable can be fermented when soaked in a liquid, which is usually added with salt or other yeast. Fermented vegetables last for months, allowing us to enjoy delicious summer vegetables all year round. Pay attention to step number 1 to get started.
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Method 1 of 3: Gathering Materials and Tools
Step 1. Select the vegetables to be fermented
The best vegetables to ferment are those that are in season and ripe, at their peak of optimal texture and taste. Choose vegetables that grow near you, and if possible choose organic vegetables. You can ferment one type of vegetable at a time, or combine several types of vegetables together to make a "salad" of fermented vegetables. Here are some popular vegetable choices:
- Cucumber. Fermented cucumbers, i.e. pickles, are a great place to start if you've never fermented vegetables before. Try packing pickles with onions, carrots and peppers. (Don't use wax-coated cucumbers. To see if they're waxed, scrape off the skin with your fingernail. Ask the cucumber to pickle at the store.)
- Cabbage. Fermenting cabbage turns it into sour, crunchy sauerkraut. Consider making kimchi for fermented cabbage for a spicy sensation.
- Paprika. Bell peppers can be fermented on their own or packed with other vegetables for added spiciness.
- Green beans or asparagus. Pickled green beans or asparagus are a treat to look forward to in winter when the fresh summer flavors of asparagus are hard to come by.
Step 2. Decide how much salt to add
When vegetables are in a liquid solution, the natural bacteria present on the vegetable's skin begins to destroy the cell structure as a fermentation process. Vegetables will ferment in fresh water, but the taste and texture of vegetables will be better if added salt, which will increase the growth of "good" bacteria and reduce the growth of "bad" bacteria, resulting in crispy and delicious vegetables.
- The standard amount of salt to put in fermented vegetables is 3 tablespoons per 2.27 kg of vegetables. If you're on a low-sodium diet, add more salt to your taste.
- The less salt you add, the faster the vegetables will ferment. Adding more salt will cause the fermentation process to run slower.
- If you don't want to add a lot of salt, using yeast will help increase the growth of good bacteria and inhibit the growth of bad bacteria. You can add whey, kefir grains, or dry yeast to the mixture and reduce the amount of salt. However, be careful, using yeast without salt at all will result in vegetables that are less crunchy.
Step 3. Select the container to use
Wide-mouthed cylindrical ceramic jars or glass jars are often used to ferment vegetables. Since the vegetables and salt solution will be in the container for weeks or even months, it is very important to choose a container that will not contaminate the mixture with chemicals. Ceramic and glass containers are the best choice; avoid containers made of metal or plastic.
Step 4. Design the ballast and cover system
You'll also need a lid that allows airflow while keeping insects out, as well as weights to pack the vegetables tightly. You can purchase a fermenting container that already has a weight and a lid, or design your own using less expensive household appliances.
- If you're using ceramic jars, look for small, heavy plates that fit into the jar. Place a heavy bottle or stone on top of the plate to act as a ballast. Drape a clean cheesecloth over the mouth of the jar to prevent insects from entering.
- If you're using a glass jar, get a smaller mason jar that fits snugly inside the larger jar. Fill the small jar with water to act as a ballast. Drape a clean cheesecloth over a glass jar to keep insects out.
Method 2 of 3: Making Your Fermented Vegetables
Step 1. Wash and process vegetables
Be sure to rinse the vegetable skins thoroughly, then cut them lengthwise or into chunks. Chopping these vegetables creates a larger surface area and helps the fermentation process
If you are making sauerkraut sauerkraut, slice the cabbage into small bite-sized pieces
Step 2. Press the vegetables to release the juice
Place the vegetables in a bowl and use a meat tenderizer or kraut pounder to remove the juices from the vegetables. If you want the vegetable to be mostly whole, you'll still need to press it another way to start breaking down the vegetable's cell walls. You can squeeze the vegetables or massage them to squeeze out the juices.
Step 3. Add salt
Add salt to taste and use a spoon to mix it together with the vegetables and the vegetable juice. If you're also using yeast, you can mix it right away.
Step 4. Place the mixture in the container you have chosen
Make sure to leave approximately 7.6 cm of free space at the top of the container. Use your hands or a kitchen utensil to press the vegetables down to the bottom of the container so that the juices can rise and soak the solid parts of the vegetables. If there isn't enough juice to cover all the vegetables, add water on top.
Step 5. Weight and cover the mixture
In order to ferment the vegetables, they must be weighted down in the liquid. Place the weight system you have designed in the container, making sure the plate or jar you are using fits snugly. Cover the entire container with a lightweight, tightly woven cloth to keep insects away and still allow airflow.
Method 3 of 3: Completing the Fermentation Process
Step 1. Let the fermented vegetables sit at room temperature
Place in a clean and dry place. The vegetables will begin to decompose and ferment almost immediately. Make sure the room is neither too hot nor too cold; the room should be at a comfortable room temperature.
Step 2. Taste the fermented produce daily
There is no specific time to determine when our fermented vegetables are ready - it all depends on taste. After a day or two, the fermentation will produce a pungent aroma. Continue to taste it daily until your fermented vegetables reach the level of tartness you desire. Some people like to eat fermented produce right after the vegetables have exactly achieved their desired taste picture. However, if you want to preserve fermented vegetables for a long time, you will need to remove them.
If some vegetables are floating on the surface of the liquid, they may have a layer of mildew. Simply scrape off this layer of mold and make sure any remaining vegetables are buried under the liquid. The fungus is harmless and will not damage the fermented product
Step 3. Transfer the fermented produce to a cooler place
Put it in your basement or in your fridge. This will slow down the fermentation process, allowing you to store the fermented produce for several months. As the vegetables continue to ferment, the flavors will get stronger. Continue to taste the fermented produce every few weeks, and eat as soon as the taste is to your liking.
