• Skip to main content
  • Skip to after header navigation
  • Skip to site footer
Nordic kitchen stories logo

Nordic Kitchen stories

Inspired by family recipes

  • Home
  • Recipes
    • Baking
    • Breakfast
    • Brunch
    • Cakes
    • Desserts
    • Dinner
    • Drinks
    • Festive
    • Fika
    • Fish
    • Foraged Food
    • Gluten-Free
    • Healthy
    • Lunch
    • Main
    • Nordic
    • Pickling
    • Preserving
    • Salads
    • Sharing
    • Snacks
    • Soups
    • Sourdough Baking
    • Starters
    • Vegan
    • Vegetarian
  • Bespoke Cakes
  • Workshops
    • Sourdough Workshop
    • Nordic Baking Workshop
    • Pastry – Savoury Tarts
  • Work with me
  • About
  • Yulefest Ebooklet

Fermented Vegetables – A Guide

16th October 2023 by Louise
Fermented Vegetables - A Guide
Fermented Vegetables – Day 1

Fermented foods are the unsung heroes of the gut, giving our intestines a standing ovation-worthy performance. You see, these foods are packed with probiotics – those friendly microorganisms that turn your digestive system into a well-oiled machine. Probiotics are like the peacekeepers in your gut, ensuring that everything runs smoothly and that harmful invaders ( bad bacteria) are kept in check. In this blog post, I will explain how to Ferment Vegetables, offering a step-by-step guide for beginners.

Lacto-fermentation is an age-old food preservation technique that not only extends the shelf life of vegetables but also enhances their flavour and nutritional value. Unlike canning or pickling, which rely on heat and vinegar, lacto-fermentation uses naturally occurring beneficial bacteria to create a tangy, probiotic-rich product.

What is Lacto-Fermentation?

Lacto-fermentation is a simple and ancient method of preserving vegetables through fermentation. The name comes from Lactobacillus, a group of beneficial bacteria that convert sugars into lactic acid. This process not only preserves the vegetables but also adds a unique tangy flavour and introduces beneficial probiotics to your diet.

Here’s a step-by-step guide on how to lacto-ferment vegetables at home:

Ingredients and Equipment

Before you start fermenting, gather the necessary ingredients and equipment:

Fresh Vegetables: You can ferment a wide variety of vegetables, such as cabbage, green tomatoes, cauliflower, carrots, radish, peppers, and more. Pears and apples work well too.

Salt: Use high-quality, non-iodised salt like fine sea salt. The salt helps control the fermentation process and inhibits the growth of harmful bacteria.

Filtered Water: Chlorinated tap water can interfere with the fermentation process, so use filtered or cooled water from the kettle.

Spices and Herbs: optional: add spices and herbs for flavour. Common choices include garlic, ginger, dill, or chili flakes. Be sparing though, the flavour intensifies.

A Glass Jar: Use a clean, glass jar with a tight-fitting lid. The size of the jar should depend on the amount of vegetables you wish to ferment.

Add the Brine:

This is a very simple method for preparing the brine; place the vegetables in an appropriate sized jar. Pour the water into the jar, almost to the top. Now place a bowl on the scales and weigh the water from the jar in grams. Once you have a figure you can calculate the salt. You will need 2.5% of the total weight of the water. For example:

360g water x 2.5% Salt = 9g Salt

Stir the water with a wooden spoon to dissolve the salt, then pour the brine on the vegetables in the jar. Leave about 2.5cm of space at the top of the jar to allow for expansion during fermentation.

Weight and Seal:

Place a glass weight (or a food-safe plastic bag filled with water No metal) on top of the vegetables to keep them submerged. This is important to prevent unwanted bacteria ie. mould. Seal the jar with a tight-fitting lid.

Fermented Vegetables - Day 4

Fermentation Time

Store the jars at room temperature, away from direct sunlight. The lacto-fermentation process will take a minimum of 4 days and up to several weeks, depending on factors like temperature and the type of vegetable.

This is DAY 4 of fermentation. The brine has become cloudy and there are signs of CO2. From this day forward check the vegetables daily for the desired level of tanginess. Move to the fridge to slow down the fermentation process when you’re happy with the taste. . I like my vegetables to ferment for 7-10 days. Consume within 1 month.

When you have the desired flavour for your fermented vegetables they can be used as a tasty condiment, side dish, or snack. Incorporate them into salads, sandwiches, or simply enjoy them on their own.

Health Benefits of Lacto-Fermented Vegetables

Lacto-fermented vegetables offer numerous health benefits:

Probiotics: The fermentation process introduces beneficial bacteria into the vegetables, which can promote gut health and boost your immune system.

Nutrient Retention: Lacto-fermentation preserves the nutritional value of vegetables, including vitamins and minerals.

Improved Digestion: The enzymes produced during fermentation can aid in the digestion of other foods.

In conclusion, lacto-fermentation is a fantastic way to preserve the harvest and unlock a world of flavour and nutrition. Whether you’re new to food preservation or a seasoned enthusiast, have a go at fermenting vegetables and savour the delicious, probiotic-rich results of this ancient technique. It’s a simple and rewarding process that brings you closer to your food and its preservation. Happy fermenting!

Did you make this?

I would love to know if you tried this method of fermentation. Please let me know by commenting below. Or you could snap a photo and share and tag it on Instagram @nordickitchenstories.

Share this:

  • Print
  • Facebook
  • Twitter
  • Pinterest
  • Email
Category: Autumn, Gluten-Free, Healthy, Lunch, Nordic, Preserving, Summer, Vegan, VegetarianTag: guthealth, healthy, probiotic, vegetables
Previous Post:Roasted Tomato Galette
Next Post:Cod, Coconut, Basil and Lemongrass

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




SPICED CHEESE & ONION BRIOCHE 1 large onion, fine SPICED CHEESE & ONION BRIOCHE

1 large onion, finely sliced
Olive oil for frying
1.5 tsp za’atar
0.5 tsp sumac
S & P
Soft cheese, ie. Camembert, Brie, Tallegio

Brioche (Enriched Dough)
400g strong white flour
220ml milk, warmed
6g fast action yeast
30g butter, room temperature
1 egg, lightly beaten
6g fine sea salt
Beaten egg for glazing
Sesame seeds 

1️⃣ Add the flour, yeast and salt to the bowl of a free standing mixer. Warm the milk to 38C and with the motor running on medium add the milk to the flour, follow with the egg, then the butter. Mix on medium for 5-6 minutes. Place in a bowl, cover and prove for 30-40 minutes or place in the fridge to use the following day if preferred.

2️⃣ Divide the dough into 8 and roll with a cupped hand into buns. Then with a rolling pin, flatten and roll into a disc shape. Place on a lined tray. Top each disc with cheese, then follow with the cooled onion mixture. Cover and prove for 30-40 minutes. Brush with beaten egg, then sprinkle with sesame seeds
Bake in a preheated oven on 200C fan for 10-12 minutes. Eat warm. (Freeze on the day of baking). 
.
.
.
.
.
#christmasfood #christmasbaking #bakefeed @britainsbesthomecooks_ #moodylight #brioche #feedfeed #recipereels #delicious #nordickitchenstories
Could there be a more festive-looking soup than th Could there be a more festive-looking soup than this? With the arrival of December on Friday, my attention turns towards Christmas and all its preparations…

I made this nourishing and hearty bowl of goodness using the 'Maris Bead' Fava Beans from my variety box from Hodmedods. A riff on Olia Hercules recipe for borsch.

Here’s what I did…
If using dried beans, drain the soaked beans and cook in a saucepan of boiling water for 45-60 minutes or until soft.
Pour 1.5 litres of veg or chicken stock into a large saucepan, put on the hob over a medium-high heat and bring to the boil. Add approx 300g diced celeriac or potato to the pan and boil for about 8-10 mins.

Heat a generous glug of olive oil in a large shallow pan over a low-medium heat. When it’s hot, add a finely chopped onion and cook, stirring, until it softens (approx 10 mins). You’re looking to slightly caramelise the onion and. Now add 2 large peeled beetroot, cut into matchsticks (I used a mandolin) and cook for 5 minutes before stirring in a can of chopped tomatoes.
Boil for a few minutes, then tip the contents of the frying pan into the saucepan with the stock and potatoes/celeriac. Add half a small white or red cabbage and drained beans. Simmer for 3-4 minutes – you may need to add more stock or water to loosen. Taste the soup, season if necessary.
Ladle the soup into bowls and serve with crème fraîche or Greek style yogurt and a few chopped fronds of dill, parsley & sunflower seeds.
Yesterday morning began early with a refreshing ch Yesterday morning began early with a refreshing chill in the air and stunningly bright blue skies. My Pepparkakor workshop at @the.maker.space was delightful, filled with both familiar and new faces. We made, baked, and decorated dozens of ginger thins. 
We don’t get many winter days like this so I couldn’t resist taking a walk under the afternoon sun. Did you notice the angle cloud? 

#workshops #learnsomethingnew #pepparkakor #oxfordshire
Interesting feedback on your preference between Re Interesting feedback on your preference between Reels and stills on stories! It appears most of you favour stills. This post was initially going to be a video, well I’ve struck half way between the two😅 (video now on Stories, saved in highlights).

We enjoyed them paired with pickled red cabbage, quinoa and salad for lunch. They're also great as part of a mezze meal or served smaller as canapés. 

Yellow Pea & Pumpkin Croquettes 

350g pumpkin, roast & skin
150g dried whole yellow peas (or split) soaked overnight
1/2 small onion, finely chopped 
1-2 garlic cloves, minced
1 tbsp finely chopped flat-leaf parsley
1 tbsp finely chopped coriander
1/4 tsp cayenne pepper 
1/2 tsp ground cumin
1/2 tsp ground coriander 
1/4 tsp ground cardamom 
1/2 tsp baking powder
sunflower oil for brushing

Serve with herby Greek yogurt, (I added chopped dill)

12 croquettes 

1. Place the yellow peas (or split peas) in a bowl and cover with cold water at least twice their volume. Set aside to soak overnight.
2. The next day, drain the peas and combine them with the onion, garlic, parsley and coriander. Pulse in a food processor 2-3 times, (if using split peas pulse twice) until it is finely chopped, but not mushy or pasty, and holds itself together. Once processed, add the spices pumpkin, baking powder, 1/2 teaspoon salt. Mix well by hand until smooth and uniform. Cover the mixture and leave it in the fridge for 1 hour or until ready to use.
3. Shape into croquettes, brush with oil and grease the air fryer tray too. Airfry on 160C for 15-20 minutes or until golden. Serve with Herby Greek yogurt.
Been a while since I shared one of my celebration Been a while since I shared one of my celebration cakes! For those who've followed me for a while will know chocolate isn't my top pick, however I adore designing chocolate cakes. 

This one taught me not to recommend it as a birthday cake... Picture it with candles and delicate chocolate curls - chocolate snowflakes, if you will! 😳
Guinea Fowl Meatballs with Barley & Mushroom Risot Guinea Fowl Meatballs with Barley & Mushroom Risotto

Here’s a winter warmer!
It’s not often I post poultry or meat on my feed. I do occasionally like to eat it though, especially Guinea fowl, it’s such a tasty bird. This can be made with chicken too. 

300-350g minced Guinea fowl or chicken thighs 
1 small courgette, coarsely grated
1 garlic clove, minced
½ tsp ground cumin
½ tsp ground cinnamon
A pinch ground allspice
A pinch chilli flakes
small handful parsley leaves, roughly chopped
small handful mint leaves, roughly chopped
½ lemon, zest only

100g pearl barley, rinsed
1 small onion, finely chopped
1 clove garlic, minced 
150g mixed mushrooms, sliced
320ml approx chicken or veg stock
1 Tbls chopped parsley 
30g Parmesan, grated 
1 tsp cream cheese, full-fat

Fried crispy sage

(Serves 2-3)

For the meatballs. Place the grated courgette in a colander & sprinkle with a little salt. Leave for 20 minutes, then use your hands to squeeze out as much liquid as possible.
Transfer to a bowl with the chicken, garlic, spices, herbs, lemon zest, a generous sprinkling of salt & plenty of pepper. Using wet hands, shape into about 15 small balls.
Pour 1 Tbls oil into a large non-stick sauté pan, and place on a high heat. Once hot, add half the meatballs and fry for 2-3 mins, turning throughout until golden brown all over. Transfer the meatballs to a baking tray, repeat with the remainder. Now finish cooking in a preheated oven. 

In a frying pan, set to high, add a little oil and fry the mushrooms until golden. 
Heat a pan over a medium heat. Add a knob of butter & a little olive oil, once melted, add the onion a pinch of salt. Gently fry for 10 minutes, or until the onion is translucent. Add the garlic and continue to cook for two minutes.
Now add the pearl barley. Turn up the heat and cook for 2-3 minutes. Turn down the heat to medium and add a ladleful of warm stock. Stir well to mix &, once absorbed, add another ladleful, stirring now & again. Repeat until the stock is used up or the barley is tender approx 25 mins. *you may need to add a little more stock.
Add the mushrooms, taste & season to taste with S & P. Add the Parmesan, cream cheese & crispy sage.
Nordic kitchen stories logo

Sign up to receive my latest recipes by email

Copyright © 2023 · Louise Hurst · Privacy Policy · All Rights Reserved · Website by Callia Web