Lacto – Fermented Asian Veggie Medley

by lydia on February 9, 2011

I love fermented veggies as they are an excellent probiotic food that help to assist digestion. Not to mention all that beneficial bacteria you will be getting in each bite, just what we all need and this time of year is no exception. Sauerkraut is my mainstay, however I love to dice it up especially for my kids sake. They are far more interested in eating a pickle type ferment than they are some shredded cabbage. So I came up with this fun recipe that is very suitable for winter and kid friendly.

Lacto-Fermented Asian Veggie Medley

Makes 1/2 gallon
2 1/2 cups broccoli, chopped into bite sized pieces
2 1/2 cups cauliflower, chopped into bite sized pieces
1 1/2 cups carrots, sliced
2 bunches green onions, chopped
3 -4 cloves garlic, smashed and peeled
2 tablespoons freshly grated ginger
4 tablespoons fresh lemon juice (optional)
4 tablespoons naturally fermented soy sauce, gluten free or coconut aminos

4-6 tablespoons sea salt

Instructions:

Cut the broccoli and cauliflower into bite sized pieces, cut the carrots into 1/2 inch thick disks. Coarsely chop the garlic, ginger and green onions. Tightly pack all the veggies into the jar. Add the lemon juice and soy sauce to the jar as well.
In another half gallon jar make a brine with filtered water and 4 to 6 tablespoons sea salt. Taste the brine to see if you are happy with the saltiness of it and adjust as needed. Stir well so the salt can dissolve. Add enough brine to fill the jar leaving an inch of head space.  Make sure the vegetables are completely covered by the brine so that the vegetables will not get moldy.  If you need to, take a cabbage leaf that is about an inch wider than the circumference of your jar and shove it down into the jar below the lip to keep the veggies submerged under the brine. Make sure you still have 1 inch of head space. Let sit on your counter for one  week before moving to cold storage.

*Note* – you can add up to 1 cup of whey to this, though I do not prefer the use of whey however am aware that some do. You can also drink the brine as a supplemental way to get in more beneficial bacteria.

Time: 10 minutes active prep time,  1 week inactive time

This recipe contributed to Real Food Wednesdays and Fight Back Friday.

If you enjoyed this post, please share!

{ 11 comments… read them below or add one }