Fermented vegetables or pickles are rich in vitamins and important probiotics and prebiotics. Plus, it’s a great way to diversify your vegetable intake. In addition to its great taste, it is easy to prepare and can be made at home by absolutely anyone. To finish, you can flavour it with apple cider vinegar to your liking.
Ingredients:
- 1200 g white cabbage
- 250 g carrots
- 240 g red pepper
- 130 g white onion
- 4 bay leaves
- 10 black pepper balls
- 6 allspice balls
- 2 cloves of garlic
- 30 g salt
- apple cider vinegar for flavour
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Method:
Clean the vegetables and cut into small strips. This is important as larger pieces of chopped vegetables will take longer to ferment. Mix the prepared vegetables in a large bowl with the salt and spices, excluding the bay leaf to prevent it from breaking in the mixture. After standing for a while, when the vegetables start to release their juices, squeeze them firmly several times and transfer them to a clean container. When transferring to a jar, gradually add the bay leaves to each layer. When the jar is full, pour in the remaining juice and squeeze the vegetables so that the juice rises to the surface. Do not close the jar containing the vegetables so as to allow the carbon dioxide (CO2) produced during fermentation to escape. However, it is ideal to use a container that already has this pressurisation system built in.
Vegetables will ferment even at normal room temperature, but it is better to keep them in a cool place where the temperature is approximately 10-15°C. The whole process takes 7-15 days, depending on the quantity and temperature. The fermentation process is accompanied by a typical bubbling that gradually subsides. Properly fermented vegetables lose their natural hardness and develop a characteristic pleasantly sour taste. Once fermented, it is ideal to transfer the vegetables to a sealable container and store them at a lower room temperature, preferably in the fridge. When serving, the vegetables can be dressed as desired with apple cider vinegar, which gives them a naturally sour taste with a fruity edge.
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| Nutritional values | For the whole amount prepared |
|---|---|
| Energy value | 635 kcal |
| Protein | 25 g |
| Carbohydrates | 98 g |
| Fats | 5 g |
| Fibre | 49 g |
Fermented vegetables taste great on their own, but you can also use them in salads or as a side dish with meat or plant-based alternatives.
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