Lactofermenting vegetables is a simple and natural way to preserve fresh produce while adding a delicious tangy flavor and boosting its health benefits. All you need are vegetables, salt, and a quart-sized mason jar, and you’re on your way to creating probiotic-rich foods right at home.
The process is easy: chop or shred your vegetables, pack them tightly into the jar, and mix with the right amount of salt to help the good bacteria thrive. With a little patience, you’ll soon have a jar full of crisp, flavorful, and nutritious fermented veggies ready to enjoy!
Ultimate Guide To Lactofermented Vegetables
Prep Time: 15 min | Resting Time: 15 minutes | Fermentation Time: 5-10 days
+ fresh vegetables
+ quart-sized mason jar
+ fermentation weight
+ fermentation lid
+ non-iodized salt (sea salt or kosher salt)
+ filtered water
Prepare the Vegetables: Wash the vegetables thoroughly to remove any dirt and peel if necessary. Chop, shred, or slice the vegetables into your desired size. Smaller pieces ferment faster, while larger pieces may take longer.
Mix with Salt: In a mixing bowl, combine the chopped vegetables with salt. Use approximately 3% salt by weight of the vegetables. For example, if using 1 pound (450 grams) of vegetables, you would add about 13.5 grams (2.5 teaspoons) of salt. Mix the vegetables and salt together, then let them sit for 10-15 minutes. This resting period allows the salt to draw out moisture from the vegetables, creating a natural brine. Tip: For simplicity, you can use 25 grams (1.5 tablespoons) of salt per quart jar, regardless of the total weight of the vegetables.
Sterilize the Jar: Meanwhile, heat water in a pot until it reaches a boil. Carefully pour the boiling water into a clean, empty quart-sized mason jar, filling it completely. Let the jar sit for 10 minutes to sterilize. Afterward, carefully drain the water from the jar and let it cool for a few minutes until it is safe to handle.
Pack the Jar: Once the vegetables have released some liquid, begin packing them tightly into the sterilized jar. Make sure to leave about 1-2 inches (2.5-5 cm) of headspace at the top of the jar. Press down firmly to ensure the vegetables are submerged in their own juices. If necessary, add a little filtered water to cover the vegetables completely.
Add Weight and Cover the Jar: Place a fermentation weight on top of the vegetables to keep them submerged below the brine, preventing exposure to air and minimizing the risk of spoilage. Then, secure the jar with a fermentation lid, allowing gases to escape during fermentation.
Ferment: Store the jar at room temperature (ideally between 60°F and 75°F or 15°C to 24°C) away from direct sunlight. Allow the vegetables to ferment for 5 to 10 days, depending on your preference.
Store: Once the vegetables are fermented to your liking, remove the fermentation weight and change the lid to a regular airtight lid. Transfer the jar to the refrigerator to slow down the fermentation process. Properly stored lactofermented vegetables can last for several months.
Check out the delicious recipe ideas below! For more, visit our posts on Sauerkraut and Kimchi!
Lactofermented Carrots with Ginger and Turmeric Recipe
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 1-2 in (2.5-5 cm) of fresh ginger root (sliced into thin rounds)
+ 1-2 in (2.5-5 cm) of fresh turmeric root (sliced into thin rounds)
+ 2 cloves of garlic (smashed)
+ 1 tsp of black peppercorns
+ filtered water (enough to cover the vegetables)
From the Shop
Lactofermented Broccoli with Onions and Garlic Recipe
+ 1 medium onion (sliced thinly)
+ 2-3 cloves of garlic (smashed)
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 1 tsp of black peppercorns
+ 1-2 whole dried red chili peppers (for a spicy kick, optional)
+ filtered water (enough to cover the vegetables)
Lactofermented Red Cabbage Recipe
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 2-3 cloves of garlic (smashed)
+ 1 tbsp of caraway seeds (optional, for added flavor)
+ filtered water (enough to cover the vegetables)
Lactofermented Mixed Bell Peppers with Onion and Garlic Recipe
+ 1 medium onion (sliced thinly)
+ 2-3 cloves of garlic (smashed)
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 1 tsp of black peppercorns
+ 1-2 whole dried red chili peppers (for a spicy kick)
+ filtered water (enough to cover the vegetables)
Lactofermented Cauliflower with Carrots and Ginger Recipe
+ 1/2 lb (225 g) of carrots (peeled and cut into sticks or rounds)
+ 1 inch (2.5 cm) of fresh ginger root (sliced into thin rounds)
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 1 tsp of black peppercorns
+ filtered water (enough to cover the vegetables)
Lactofermented Shredded Carrots and Cabbage Recipe
+ 1/2 lb (225 g) of green cabbage (shredded)
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 1-2 cloves of garlic (smashed)
+ 1 tsp of caraway seeds (optional, for added flavor)
+ filtered water (enough to cover the vegetables)
Lactofermented Asparagus Recipe
+ 1.5 tbsp (25 g) of non-iodized salt (sea salt or kosher salt)
+ 2-3 cloves of garlic (smashed)
+ 1 tsp of black peppercorns
+ 1-2 whole dried red chili peppers (for a spicy kick, optional)
+ filtered water (enough to cover the vegetables)
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