The easiest vegetables to ferment using the brine method (also called lacto-fermentation)
Fermented foods have been making a comeback like none other.
About ten years ago, whipping open a jar of kraut or kimchi was sure to clear a room and get people talking about gas leaks in the kitchen. Today, it’s more common for someone to stare enviously at the kimchi sitting on your kitchen counter fermenting. Instead of wrinkling their noses, they’ll ask you where you bought your mason jars. And can they please have some of your sourdough starter and kombucha scoby to take home with them.
It’s so nice to be able to share fermenting recipes and tips with your friends and family. And that neighbour down the street that tried some of your kraut once and now mentions it every time you walk past with the dog.
This obsession with fermented foods is actually a really great thing. Apart from how delicious and tangy fermented foods taste, they work some serious magic on our digestive systems. All those teeny tiny good bacteria in those jars are some of the best healers for our gut.
And some of us definitely need it. Because currently, gut issues are way too common and our regular diets aren't making our gut flora very happy. It’s not just gut issues though. An unbalanced gut microbiome affects our health in so many ways. It can be linked to acne, poor absorption of nutrients, and feeling super low on energy all the time.
If you’re someone who experiences poor gut health, probiotic-rich foods can help give your gut a big ol’ boost. They can re-populate your gut with good bacteria that helps your digestive system thrive.
Can Anyone Ferment at Home?
Yep, pretty much!
Okay, so that all sounds pretty good right? But who has the time to chop up a million vegetables these days? Not to mention having to wait weeks before you can crack open a jar of fermented goodies.
Or have you tried this whole fermentation thing before? And after a week or so, your fermented cabbage started to look like a science experiment gone horribly wrong.
You’re not alone! Most of us are either short on time or have tried fermenting without getting very far. We’re about to fix all that though.
Let's keep things super simple and chat about the easiest fermentation method out there - the salt-brine method!
The salt-brine method requires minimal effort but the effort to taste ratio is second to none. Best thing about it is that it’s quick and easy, and takes very little time to ferment.
Of course, you can go down more complicated and complex routes. Some ferments can take a year to work their magic. But for now, let’s stick with something you know you can nail the first time round.
First off, let’s start with the method…
The Salt-Brine Method
You’ll Only Need Five Things:
A tall-ish jar, airtight
Vegetables, cut and peeled (no need to peel organic veg) to your desired size
Good quality salt such as sea salt
Spring or filtered water, enough to fill the jar
Spices and dried herbs of your choice, preferably whole
Method:
Snuggly fill your jars with the vegetable or a vegetable combination of your choice.
Add any spices such as dried lemon peels, peppercorns, fennel seeds/carraway/coriander/mustard seeds, dill, fresh garlic etc.
Sprinkle in your salt, enough to make the water taste slightly less salty than the sea.
Fill the jar with water.
Leave on your counter for one week, out of direct sunlight, opening the jar occasionally and quickly to release any gas buildup.
Transfer jar to fridge, enjoy, try not to eat the entire jar in one sitting.
See? It's that easy! Now let's go through the simplest and most delicious vegetables that you can use. They should all be easy to find and available at your local grocers.
Let's Chat Best Fermenting Vegetables
Before we share the list of best fermented veg, here’s a disclaimer. Most vegetables will make perfectly delicious ferments, especially if you're shopping seasonally. So, if your New Year’s resolution was to ‘eat more vegetables’, then get ready to tick that off your list. This method is perfect for old, sad veggies sitting in your fridge waiting to be eaten - it's their time to shine!
Green beans - The Unexpected Hero
We’ll start with green beans. They are truly a happy surprise. Overcooked beans are miserable and all too common. To avoid overcooking your beans, simply ferment them instead.
Find long green beans that will stand nice and tall in your jar. They pair deliciously with dried lemon peel and a fresh garlic cut in half. Once fermented, they retain their lovely texture and become deliciously fizzy on the inside.
Cucumbers - A True and Delicious Classic
Obvously a classic and justifiably so.
Everyone has had a dill pickle at some point in their lives but the thing is, most pickles are just that. Pickled. While a good apple cider pickle is also a good time, the fermentation adds a little something special. Slice the cucumber into sticks. Dill, garlic, coriander and mustard seeds are your friends here.
Fermented cucumbers will elevate burgers, sandwiches, and your Sunday grazing platter game.
Daikon - Goes With Basically Everything
If you're someone that likes to cook a lot of Japanese, Chinese or Korean food then fermented daikon has to be at the top of your list. Slice thin moons. They don't require much because they'll probably get eaten as a side dish whenever you’re cooking something even slightly 'Asian'.
Pro tip: If you would like to make sushi with fermented daikon, cut them into longer sticks.
Carrots - The Best Crunch. Don’t @ Me
Cronch cronch cronch.
Sooo crunchy it’s probably time to start an ASMR Tiktok channel. But it’s not just the crunchiness that makes carrots such a great vegetable choice. Taste aside because we can already count on them tasting great, orange is a fun colour!
Carrots will add amazing texture and vibrancy to platters, tinned fish date nights, and antipasto boards.
Kohlrabi - Don’t Dis It Before Trying It
Wasn’t expecting this one, were you? Look, we get that it’s a little unusual and only the brave will try it but we think kohlrabi gets a big clap. You can grate it, slice it finely or even julienne it. Someone described its taste as somewhere between a cabbage and an apple. They're so fresh and make the perfect summer ferment for those long hot days!
Cauliflower - Superior to Its Green Friend
Is always a people pleaser. Those florets just look so good in a jar and if you can get purple cauliflower, they will look even more impressive. Similarly to carrots, fermented cauliflower goes a long way on a grazing platter when you’re planning the perfect picnic.
Celery seeds and ginger go marvellously with cauliflower so add some of each to spice up your ferment.
Radishes - Small But Pack A Punch
We nearly didn’t add radishes to this list because in some ways they’re so similar to daikon. But we figured that radishes deserve better than that. Plus they’re also so easy to find at your local grocery store when sometimes daikon isn’t.
Tip: if you can’t find daikon, try your local Asian grocer. Back to radishes - they can be slightly spicy but when in season, they’re also a little bit sweet. Ferment them with dill, garlic and peppercorns to bring out their flavour.
Add Your Own Vegetables to the List!
That’s it! There are plenty of vegetables to choose from and something to suit everybody’s taste buds.
Big reminder though, this list isn’t complete in any way so now’s the time to get creative. Just stay away from tomatoes - I’ve never heard a good tomato fermenting story. And if you do end up loving a vegetable not on this list, please share it!
Would love to hear from you and all about your fermentation journey!