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Simple Fermented Vegetables


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Ingredients

700 g

  • 1 teaspoon caraway seeds
  • 2 sprigs fennel fronds
  • 10 grams garlic, (2 cloves)
  • 15 grams spring onions
  • 90 grams carrot
  • 90 grams green capsicum
  • 90 grams cabbage
  • 140 grams zucchini
  • 10 grams sea salt
  • filtered water
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Recipe's preparation

  1. Place Caraway Seeds and Fennel leaves into the bottom of a sterilised jar.

     

  2. Add garlic and spring onion into Mixing Bowl. Chop 3 seconds, speed 5. Scrape sides of mixing bowl with a spatula.

     

  3. Add carrot, capsicum, cabbage  zucchini and salt into Mixing Bowl. Chop 3 seconds, speed 5. Scrape sides of mixing bowl with a spatula.

    Vegetable pieces should be a good size to eat with a fork but not too fine (salad size pieces).

     

  4. Mix 5 minutes, Counter-clockwise operation, speed Gentle stir setting. This process will help release the juices from the vegetables.

     

  5. Scrape the sides of the Mixing Bowl. Mix 3 minutes, 37C, Counter-clockwise operation , speed Gentle stir setting.

     

  6. Add contents of Mixing Bowl into the prepared glass jar. Fill the jar up to about 80% of the jar capacity (not right to the top). Press vegetables to the bottom of the jar with a spoon or a small glass.

     

  7. Add water to jar to ensure it covers the cabbage and has an extra 1cm of water on top of the cabbage. Again, press cabbage to the bottom of the jar with a spoon or a small glass.

    Your jar should now have all vegetables submered in liquid and about 1-2cm of air at the top of the jar.

     

  8. Close the jar with a lid and leave it to ferment at room temperature (about 15-20C) for at least 5 days. Depending on your taste preference, leave to ferment for 5 days or up to 3 weeks at 15-20C.

    Once a day, check the jar and press cabbage to the bottom of the jar with a spoon or a small glass.

     

    Refrigerate fermented vegetables once desired taste has been reached.

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Accessories you need

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Tip

Store fermented vegetables in the fridge for up to a couple of months.

Use fermented vegetables

     * as a side dish to main meals

     * instead of dressing in salads

     * in juices or smoothies.

     * in stir-fries to create a quick meal (note that the cooking process will not preserve the live bacteria but is still delishes)

 Save and reuse glass jars.

Note: According to research, fermented foods are rich in probiotics (the good bacteria that live in our gut), hence eating fermented foods is helping our gut stay healthy.


This recipe was provided to you by a Thermomix ® customer and has not been tested by Vorwerk Thermomix ® or Thermomix ® in Australia and New Zealand.
Vorwerk Thermomix ® and Thermomix ® in Australia and New Zealand assume no liability, particularly in terms of ingredient quantities used and success of the recipes.
Please observe the safety instructions in the Thermomix ® instruction manual at all times.

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Comments

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  • It's so good too see a mix vegetable fermented...

    Submitted by Mal on 22. July 2018 - 18:42.

    It's so good too see a mix vegetable fermented recipe listed. Tku for yr trouble will try asap, just attended a fermentation Workshop yesterday so raring to go!

    mal

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