Earlier this week we made a batch of fermented veggies and have since eaten all of them in many forms. Fermented foods produce active bacterial cultures (like those found in yogurt, kimchi and miso) and increase the nutritional value of foods by enhancing the absorption of protein and minerals such as calcium, iron, zinc, magnesium, phosphorus and copper.
Here’s how we prepared our fermented veggies. First, we julienned some carrots, daikon radish, purple cabbage, and maui onion then tossed them with salt, organic sugar and a bit of chickpea miso.
It’s important to really work everything together with your clean hands so that all of the veggies are exposed to the salt. You want the veggies to release their juices. This is important for the fermentation process.
Chickpea Miso is a product I had not seen before. It has great flavour and it’s nice to have an alternative to traditional soy miso.
Once the veggies have released their juices you can either put them in jars or in a large bowl. Next put a plate or something with good weight that is going to hold the veggies down underneath the liquid. If you don’t have enough liquid to come to the top of the veggies, you can prepare a quick brine to top it off. This is what it should look like:
Next, all you have to do is cover your container with a towel and let your veggies start fermenting for about 4-7 days. The longer you wait the more fermented your veggies will be. Once you have reached your process date, take your plate or weight off, drain your liquid and throw the veggies into jars. The fermentation will stop when you refrigerate the mixture. We enjoyed ours on tacos, in salads, solo and on burgers.
Try it out and let me know what you think! If you have any questions on the process or the health benefits of cultured foods email me at firstname.lastname@example.org.
Photo Credits: Cody Willis