This fermented vegetable medley is bursting with healthy goodness. After fermentation, the vegetables are still crisp yet have a nice tang that goes great with cheese, on a sandwich, as a garnish for soup, or tossed in a salad.
Tip
Feel free to change up the vegetables in this medley to suit your taste. Broccoli, cucumber, bell pepper, and cabbage are all delicious used in this recipe too.
Naturally Pickled Vegetable Medley
Ingredients
- 1 medium carrot, peeled and sliced into 1/4 in (0.6 cm) thick rounds
- 1 cup (250 mL) grape or cherry tomatoes
- 1 1/2 cups (350 mL) cauliflower florets, cut into 1 in (2.5 cm) pieces
- 20 French green beans, trimmed and cut into 2 to 4 in (5 to 10 cm) lengths
- 4 cups (1 L) filtered water
- 2 Tbsp (30 mL) sea salt
- 2 garlic cloves, minced
- 1/2 tsp (2 mL) yellow mustard seeds
- 1/4 tsp (1 mL) caraway seeds
- 1 red birdís eye chili, sliced into thin rounds (optional)
Nutrition
Per serving:
- calories18
- protein1g
- fat0g
- saturated fat0g
- trans fat0g
- carbohydrates4g
- sugars2g
- fibre1g
- sodium231mg
Directions
01
Wash 4 cup (1 L) clip-top glass jar and its sealing ring in hot soapy water. Place cleaned jar and sealing ring in large stock pot, cover with at least 1 1/2 in (4 cm) of water and set over medium heat. Bring water to a simmer and allow jar and ring to sit in simmering water for at least 10 minutes.
02
Meanwhile, in large bowl, gently toss together carrots, tomatoes, cauliflower, and beans until well combined.
03
In small saucepan, create a salt brine by bringing water and salt to a simmer over medium heat. Stir until salt is completely dissolved and then remove saucepan from heat.
04
With tongs, carefully remove warm jar and sealing ring from water before placing on wire cooling rack or clean kitchen towel. Place sealing ring around jar lid.
05
Pack vegetables into jar before topping with garlic, mustard seeds, caraway seeds, and chili, if using. Pour warm brine over vegetables in jar, ensuring that vegetables are completely submerged. Gently press down on vegetables with spoon to release any air bubbles. You may not use all the brine. If desired, you may place a few rounds of parchment paper or a cabbage leaf over vegetables to ensure they stay submerged in brine. Secure the lid and leave to ferment, out of direct sunlight, for 2 to 4 days.
06
Take note that every day you should open the lid and u201cburpu201d your fermentation to release any built-up gas in the jar. Your vegetable medley will be ready when you see bubbles travelling up the jar when itu2019s opened, and the brine has a vinegary smell. Donu2019t worry if the brine becomes cloudy; this is perfectly normal. Once fermented, transfer to refrigerator, where your vegetables will continue to ferment, but at a much slower rate.
07
Pickled vegetables will keep refrigerated for up to 3 weeks.
