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Lacto-Fermented Vegetables – paleo recipe
Stav Kogan

Lacto-Fermented Vegetables

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Servings: 4 servings
Calories: 12
Ingredients Method Nutrition

Ingredients
  

  • 1.5 to 2.0 lbs (24.0 oz to 32.0 oz / 680.0 g to 907.0 g) Seasonal Garden Vegetables (such as cucumbers, carrots, asparagus, green beans, or radishes)
  • 1.0 quart (4.0 cups / 32.0 fl oz / 946.0 ml) Filtered Water
  • 2.0 tbsp (approx. 1.2 oz / 34.0 g) Sea Salt
  • 1.0 to 2.0 tbsp (0.2 oz to 0.5 oz / 6.0 g to 14.0 g) Pickling Spices (such as mustard seeds, peppercorns, coriander seeds, or dill seeds)
  • 2.0 to 4.0 cloves Fresh Garlic, peeled and slightly crushed
  • 1.0 to 2.0 units Tannin-rich Leaves for crispness (fresh grape, horseradish, oak, mesquite, or even dried black tea leaves)
  • 0.25 to 0.5 medium Onion, sliced (optional)
  • 2.0 to 3.0 sprigs Fresh Herbs (dill, thyme, or oregano)

Method
 

  1. Prepare the Brine: In a pitcher or bowl, combine 1. 0 quart (4.0 cups) of water with 2.0 tbsp (1.2 oz / 34.0 g) of sea salt.
  2. Stir vigorously until the salt has completely dissolved.
  3. Set this liquid aside. Remember to check your room temperature; if it is extremely hot (over 85°F), use only 1.0 tbsp of salt.
  4. Prepare the Vegetables: Wash your vegetables thoroughly.
  5. Chop them into sticks, spears, or bite-sized chunks depending on the vegetable type. Ensure pieces are small enough to fit comfortably inside the jar but substantial enough to stay submerged.
  6. Layer the Flavorings: In a clean, sterilized 1. 0 quart glass jar, place the aromatics at the very bottom.
  7. Add the 2. 0 to 4. 0 cloves of garlic, the 1. 0 to 2.0 tbsp of pickling spices, the sliced onion (if using), and fresh herbs.
  8. Add Crisping Leaves: Place the 1. 0 to 2. 0 units of tannin-rich leaves (grape, oak, etc.) on top of the spices. These leaves contain tannins that prevent the vegetables from becoming mushy during fermentation.
  9. Pack the Vegetables: Pack the chopped vegetables tightly into the jar on top of the flavorings. Leave at least 2.0 inches (5.0 cm) of headspace between the top of the vegetables and the rim of the jar.
  10. Add the Brine: Pour the prepared salt water brine over the vegetables. Ensure the vegetables are submerged by at least 1.0 inch (2.5 cm) of liquid. If you have a larger jar, 2. 0 to 4.0 inches of brine coverage is ideal.
  11. Weight Down: Place a fermentation weight on top of the vegetables to keep them submerged beneath the anaerobic brine. You can use a glass fermentation weight, a small ceramic plate, a cabbage leaf tucked down the sides, or a slice of root vegetable.
  12. Fermentation: Seal the jar tightly with a lid.
  13. Place the jar in a location out of direct sunlight with a temperature range of 65°F to 85°F (18°C to 29°C). Allow the mixture to ferment for 10. 0 days or longer.
  14. Maintenance (Burping): During the first 3. 0 to 5. 0 days, carbon dioxide will build up inside the jar.
  15. Check the lid daily. If it feels tight or bulging, briefly unscrew the lid to release the gas ("burping") and immediately screw it back on tightly.
  16. Storage: After 10. 0 days, taste the vegetables. If they have reached your desired level of sourness, move the jar to cold storage. This can be a root cellar, basement, or refrigerator kept below 65°F (18°C). The fermentation will slow down significantly, and the pickles will keep for several months.

Nutrition

Calories: 12kcalCarbohydrates: 2.5gProtein: 0.5g

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