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Fermented Broccoli [Vegan, Gluten-Free]

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Unlike some ferments, this is pretty simple and quick to prepare. The broccoli has an amazing, crunchy texture after a week of fermentation, and it tastes good, too! Add it to your veggie bowls, put it on your burger, or get creative and add it to pizza!

Fermented Broccoli [Vegan, Gluten-Free]

Ingredients

For the Fermented Broccoli:

  • 1 large mason jar, sterilized with boiling water
  • 1.1 pounds broccoli, chopped into strips (including the stalks)
  • 1 3/4 teaspoons good quality salt (Himalayan or sea salt)
  • 5 whole peppercorns
  • 2 bay leaves

For the Optional Flavoring:

  • 1 whole garlic clove
  • 1 sprig of rosemary
  • 1/2 teaspoon fennel seeds

Preparation

  1. In a mixing bowl, combine all the ingredients so that the salt is thoroughly mixed with the broccoli. If you have time, leave it for 15 minutes — this will help draw the moisture out of the broccoli.
  2. Add all the ingredients to your sterilized jar, pushing down as you go so that no air is trapped in the bottom of the jar. Keep pushing down as you add more broccoli (the back of a wooden spoon is helpful for this). The idea is to pack everything really tightly into the jar.
  3. Once you’ve added all the broccoli to the jar, top up with clean water. Cover the jar with a piece of cloth, or loosely place the lid on top.
  4. Now it’s time to let the broccoli ferment. Around 7-10 days is the perfect amount of time. Every day, check on your jar and firmly push down the broccoli with the back of a wooden spoon. You should see air bubbles rise from the bottom of the jar. The pieces of broccoli need to remain submerged in liquid, so if you find it gets too dry, add a little extra water.
  5. After around 5-7 days, taste the broccoli to see if it suits your taste buds. If your ferment tastes really salty, leave it for a few extra days to let the flavors mellow.
  6. Once you’re satisfied with your flavor, secure the jar with a tight lid and store in the refrigerator. It’s now ready to be eaten and shared and should last for months if sealed well.

Nutritional Information

Total Calories: 170 | Total Carbs: 33 g | Total Fat: 2 g | Total Protein: 14 g | Total Sodium: 3875 g | Total Sugar: 8 g

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AUTHOR & RECIPE DETAILS


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Delicious, colorful plant-based recipes that are good for your body and the planet.

Hello! We’re Gabriella and Joe, the creators of Putumayo Kitchen. We’re passionate about creating delicious, plant-based food that’s good for our bodies and the planet. On our blog, we share our favourite recipes and tips for a healthy, conscious lifestyle. Traveling the world is a huge inspiration for our recipes — follow our next adventure on the blog!


 

 

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