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Healthy Fermented Pickled Vegetables Recipe

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A simple and satisfying fermented pickled vegetables recipe that offers a probiotic boost with tangy, crunchy, and flavorful results. Perfect for busy kitchens and versatile for many meals.

Ingredients

Scale
  • 1 medium head green cabbage, shredded
  • 3 medium carrots, peeled and julienned or sliced thin
  • 2 medium beets, peeled and thinly sliced or grated
  • 1 small daikon radish, peeled and sliced (optional)
  • 3 garlic cloves, peeled and lightly crushed
  • A few fresh dill sprigs
  • 3 tablespoons non-iodized salt (sea salt or kosher salt, Diamond Crystal preferred)
  • 4 cups filtered water (chlorine-free)
  • 1 teaspoon whole black peppercorns
  • 1 teaspoon mustard seeds
  • ¼ teaspoon red pepper flakes (optional)

Instructions

  1. Wash all vegetables thoroughly. Shred the cabbage finely, peel and julienne the carrots, slice the beets thinly, and slice the daikon radish if using. Peel and lightly crush garlic cloves. Place all veggies and garlic in a large bowl.
  2. Sprinkle the non-iodized salt evenly over the vegetables. Using clean hands, massage and squeeze the mixture until the vegetables begin to release their juices and soften, creating a natural brine. The mixture should look wet and glossy.
  3. Tightly pack the salted vegetables into clean fermentation jars, pressing down firmly to remove air pockets and submerge the veggies in their brine. Leave about 1-2 inches of headspace at the top for expansion during fermentation. Add peppercorns, mustard seeds, red pepper flakes, and dill sprigs on top.
  4. Place a fermentation weight or a smaller jar inside the jar to keep the vegetables submerged completely under the brine to prevent mold.
  5. Cover the jar with a fermentation lid or a clean cloth secured with a rubber band to keep out dust but allow gases to escape. Store the jar in a cool, dark place at about 65-72°F (18-22°C) for fermentation.
  6. Check the jar daily for bubbles and a pleasantly tangy aroma. Press down if veggies float above the brine. Start tasting after 7 days; fermentation time depends on temperature and taste preference. The longer it ferments, the tangier it gets.
  7. Once desired tanginess is reached, seal the jar with an airtight lid and move it to the refrigerator. The flavor will continue to develop slowly and the pickles will keep for several months.

Notes

[‘Use non-iodized salt such as sea salt or kosher salt to avoid inhibiting fermentation.’, ‘Keep vegetables fully submerged under the brine to prevent mold growth.’, ‘Maintain fermentation temperature between 65-72°F (18-22°C) for best results.’, ‘Start tasting after 7 days and ferment up to 14 days or longer for stronger tang.’, ‘If mold or off smells develop, discard the batch and start fresh.’, ‘Experiment with spices like coriander seeds, bay leaves, or fresh ginger for flavor variations.’, ‘Reduce salt for a low-sodium option but extend fermentation time accordingly.’, ‘Fermented pickled vegetables keep refrigerated for up to 3 months and improve with age.’]

Nutrition

Keywords: fermented vegetables, pickled vegetables, probiotic recipe, healthy pickles, gut health, vegan, gluten-free, easy fermentation

Find it online: https://lucydishes.com/healthy-fermented-pickled-vegetables-recipe-5-easy-probiotic-boost-ideas/