Lacto-Fermented Veggies

Great way to use up extra veggies in the fridge so they don't go to waste!
Dish Type: Lifestyle: gluten free, paleo, raw, vegan, vegetarian


1 glass quart jar with a plastic lid
1 to 1 1/2 tablespoons sea salt
2 cups filtered water

Any Combination of Raw Organic Vegetables:
chopped cauliflower
chopped beets
chopped carrots
chopped green beans
chopped bell peppers
sliced cucumbers
chopped broccoli
chopped kale
chopped onions
chopped green onions
chopped garlic
cabbage leaves (for the top)

Any Combination of Herbs and Spices:
dried chili peppers
black peppercorns
bay leaf
fresh dill
fresh basil
fresh tarragon


Have fun creating an assortment of different flavors with your veggies. It is very important that you use filtered water for all fermentation. Chlorine in water is great for keeping our water supply clean but not so good for allowing beneficial bacteria to grow and not so good for our guts and overall health.

First dissolve your sea salt in water in a glass jar or 2-cup glass measure. Then place you favorite combination of vegetables into a quart jar. Add a few layers of herbs and spices too.

Then cover with your salt brine, leaving about an inch to a half inch from the top. Fold a small cabbage leaf and press it into the brine so the water floats above it and the vegetables are completely submerged. Cover with a plastic lid. (it is best not to use metal as the salt and acids can corrode it).

 Screw the lid on tightly. After day 2 or 3 begin to "burp" your jars once or twice daily to let excess gasses escape. You can do this by unscrewing the lid just enough to hear the gasses release and then quickly tightening it back up. You should see a bit of bubbling and some liquid possibly dripping out after about day three.

You can taste the veggies after about five days to see how soured they are. You can let them go up to 10 days depending on your preference. After your veggies are soured to your liking place the jar (or jars) into your refrigerator where they will store for months.

Use your vegetables to top cooked quinoa, beans, and chopped leafy greens. Serve them atop grilled fish or chicken. Serve them with scrambled eggs for breakfast.