Introduction to fermented vegetables

A short guide to fermented vegetables to allow them to be kept longer and made more digestible

Theoretical outline of the project:

Fermentation from a chemical-biological point of view is, in short, the process by which microorganisms derive energy in the absence of oxygen.
In the kitchen it is often used “improperly” to define all types of food that have undergone a process of transformation by bacteria, mold and yeast.

There are various types of fermentation such as the alcoholic one (e.g. wine) and the lactic one, not always linked to the fermentation of milk (so vegan), which is what we will treat in this short article.

Fermentation changes the composition of foods, allowing them to be kept longer and made more digestible.

To obtain a GOOD fermentation it is necessary to create a favorable environment where micro-organisms can proliferate and work.
This favorable situation is created in the absence of air (anaereobiosis), correct pH, salinity and temperature.

To ferment the vegetables:

We will treat the simplest fermentations: DRY and IN BRINE.
We’re gonna need glass jars with a cap, water, salt and vegetables.

Fermentation in brine:

Probably the simplest: first of all we will have to make the brine; that is a solution of water and salt with a percentage that can vary from 2.5% to 3%.
For ease of calculation we pretend to have to get 1 liter of brine at 3%: you will need to boil and dissolve 30 grams of cooking salt in 1 liter of water and let it cool with a lid.
Then the solution will be ready.

Prepare the jars: wash them with hot water making sure you have rinsed well any remaining detergent that could interact with the fermentation.
Cut your vegetables: for fermentation in brine we recommend using coriaceous vegetables with low percentages of water such as cauliflower, broccoli, carrots, pumpkin.
Fill the jars with vegetables: they must be well wedged in order to fill the jars as much as possible.
At this point pour the brine and any flavorings (cumin, laurel, etc.)
The vegetables should be TOTALLY covered by the brine, some small weights (such as a bag full of marbles) can help to prevent the vegetables from coming out of the brine and then mold.

Close the jar and, during the first week, periodically “unhook” it by opening it a couple of times a day to prevent it from exploding.
After the first week keep the jar closed for another 15-20 days to complete the fermentation process and be able to consume fermented goods.
Fermented goods, once opened, have to be stored in the refrigerator in their brine.
This technique is interesting to prepare fermented vegetables.

Fermentation in dry form:

For the dry fermentation the brine will not be necessary, as you will use the water contained in the vegetables themselves.
This technique is suitable for vegetables with a good amount of water such as cabbage, leek or onion.

As before we will need a salt concentration varying between 2.5 and 3%.
Cut the cabbage (example) into thin strips to facilitate the operation and add salt (example 30 grams on 1kg cap).
Mix with your hands and squeeze the strips well until they have lost enough water.
Now, as with the fermentation in brine, fill up the jars, making sure that it is all well covered by liquid, open them a couple of times a day for the first week and after 15-20 days the fermented goods can be consumed.

Gabriele from Cucina clandestina

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