How to Ferment Vegetables

Posted on September 18, 2019

Fall is harvest season and there are many amazing vegetables available at the farmers’ market. One of my favorite ways to prepare these fresh vegetables is through fermentation. The fermentation process creates a vibrant, flavorful dish that supports digestion, plus it’s easy to make!

–Veronica Lehman Founder, Pure Organic

  • • 1 ½ pounds chopped cabbage, green beans, or vegetable of your choice
  • • 1 ½ teaspoons caraway seeds
  • • 1 ½ teaspoons mustard seeds
  • • 1 teaspoon celery seeds
  • • 3 tablespoons sea salt

  • Directions:

    1. In a large bowl, toss together the cabbage, caraway seeds, mustard seeds, celery seeds, and 1 tablespoon of the salt. Stuff the mixture into a mason jar with a lid.

    2. In the same bowl, combine 4 cups of water and the remaining 2 tablespoons salt. Pour the brine over the cabbage. Use a smaller jar as a weight to keep the cabbage submerged. Loosely place the lid on the jar to allow the air to flow and put the jar in a warm place out of the sun (70°F to 80°F is optimal fermentation temperature; less than that will slow fermentation). Let sit for about 2 weeks.

    3. After 2 weeks the pickled vegetables should be ready. If you prefer a more sour taste, let them sit longer.