Live Lacto-Fermented Probiotic Vegetable Medley
Live lacto-fermented probiotic vegetable medley
Course: Garnish, SidesDifficulty: EasyServings
4
servingsPrep time
20
minutesCalories per serving
14
kcalFermenting time
1
weekLacto-fermented means that the cultures of bacteria used to ferment the substrate produce lactic acid as a byproduct. This is the case for both yoghurt and most wild fermented vegetables.
Ingredients
250g cabbage
100g onion
100g carrot
10g high quality salt
2 cups (500ml) water
Directions
- Grate cabbage, onion and carrot and add to a large pan or mixing bowl (no heat).
- Add one dessert spoon (10g) of salt.
- Mix, smash, pulverize (this part is very child friendly).
- Leave to rest in juices for half an hour, then repeat above step.
- Add mixture to jars, fill to about 80%. One liter jars work well.
- Add water to cover the vegetables, ensure everything remains submerged. In total we want to add about two cups of water to balance the salt we added earlier (optimally a 2%brine). If you need to add more water, add one teaspoon per cup of water you add.
- Leave to ferment in a cool area, out of direct sunlight, with a tray or dish underneath to collect spillage. ferment for between a week and a month – or longer if you want to experiment.
Notes
- To eliminate histamine production during fermentation, purchase anaerobic self-burping jars as most histamines are only produced when oxygen is present. Do not open until you want to consume them, then refrigerate immediately and consume within a week if sensitive.
- To retain the health benefits, it’s important that the fermented vegetables aren’t heated, so we usually add them to the dish after we’ve served it up (as somewhat of a garnish). Try it in salads; soups and stews; on scrambled eggs; on a cheese board with crackers, cheeses, olives,
- You can use any vegetables you like really (for exemple: fermented sliced zucchini taste like pickles, or jalpeños for a spicy kick), but we’ve chosen these because we like to enhance this recipe even further: why not try our fermented coleslaw(link) recipe?
Nutrition Facts
10 servings per container
- Amount Per ServingCalories14
- % Daily Value *
- Sodium 15mg 1%
- Potassium 90mg 3%
- Total Carbohydrate
3.6g
2%
- Dietary Fiber 1.1g 5%
- Sugars 1.7g
- Protein 0.5g 1%
- Calcium 1%
- Iron 1%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
2 Comments
annette · December 23, 2019 at 2:57 pm
Hi
I like the sound of this simple fermented vegetable medley but wonder why its called lacto- fermented -I thought that related to milk /dairy etc?
thanks ,Annette
The Wizard · December 23, 2019 at 3:07 pm
Hi Annette; great question! Lacto-fermented means that the cultures of bacteria used to ferment the substrate produce lactic acid as a byproduct. This is the case for both yoghurt and most wild fermented vegetables. Hope it helps 🙂