Fermenting vegetables: cheap, healthy and great fun

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Fermentation or lacto-fermentation is particularly fashionable these days. But this wasn’t always the case. The process was born out of absolute necessity, at a time when there were no refrigerators or freezers to preserve food. Fermented vegetables are cheap, healthy, 100% vegan and produce no waste. What's more, they add an original touch to the taste of vegetables. And last but not least, fermenting vegetables is great fun. It couldn't be simpler! We are delighted to help you on your way!

 

How do I prepare lacto-fermented vegetables?

Lacto-fermentation is much simpler than it sounds. You probably already have the necessary equipment at home: a glass jar, water, salt and, of course, the vegetables you want to preserve. Once you have assembled all the materials, the process involves five steps:

  1. Cut the vegetables into pieces and place in the jar.
  2. Then fill the jar with brine (salted water) to within 1 cm of the rim.
  3. Close the jar tightly using a rubber seal.
  4. Place the jar somewhere dark at room temperature for about four weeks.
  5. Fermentation happens all on its own!

Important tip: Before opening the jar to enjoy your fermented vegetables, place it briefly in the fridge. This stops it exploding when the lid is removed.

Is the water brown and smelly? This is a sign that fermentation has failed. It can happen if the jar was not sealed properly or if the temperature fluctuated too much. Don't panic: after a few tries, you'll get the hang of it!

What actually happens during lacto-fermentation?

During the process, the lactic acid bacteria - also known as lactobacilli - on the vegetables multiply. They transform sugars into acids and enzymes, which alter the taste, texture and smell of the product and extend its shelf life. This is precisely where the difference lies between lacto-fermentation and canning: the bacteria do all the work, whereas in the case of vegetable canning, they are destroyed when the can is sterilised at high temperature.

 

The presence of lactic acid bacteria and enzymes in fermented vegetables makes them even healthier. The bacteria stimulate the intestinal flora and produce new vitamins, which would be lost if you cooked the vegetables. Lacto-fermentation improves the nutritional value and digestibility of food!

Which vegetables taste best after lacto-fermentation?

You can ferment just about any vegetable growing in the garden. Carrots, tomatoes, peppers, cucumbers, courgettes, green beans, as well as all cabbage varieties, which lend themselves particularly well to this technique.

A popular example is fermented Chinese cabbage, used in the traditional Korean dish 'kimchi'. And why not some gherkins? You can now make them yourself, with pearl onions, cauliflower florets and lacto-fermented gherkins! But in principle, you can ferment just about anything. Including fruit. And even meat and fish. It's up to you to discover and make the most of all the flavours!

A final word of advice: don't forget the brine!

As well as the edible product you are fermenting, the brine in which it has been immersed is also full of flavour and benefits. Use this fermentation liquid as the basis for a vinaigrette or marinade, in ceviche for example. Brine offers a tasty, healthy alternative to vinegar or lemon in all your preparations.

 

Now you know why lacto-fermentation continues to be popular in many kitchens. It's also a great way to get the most out of the vegetables you buy with your Edenred meal vouchers. And you can keep them in the fridge for up to a year!

Want to get started? We'd love to see which vegetables you ferment and the dishes in which you incorporate them! Feel free to share your ideas on our Facebook page!

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