Fermented vegetables are preserved by lactic acid bacteria and can be made with various vegetables. Cutting the vegetables speeds up fermentation, and salt water or whey can be used as a liquid. Airtight containers are necessary, and popular fermented vegetables include sauerkraut, kimchi, and curtido.
Fermented vegetables include any type of vegetable preserved by lactic acid bacteria. Raw, fresh vegetables are soaked in liquid in a sealed container until they break down, releasing lactic acid and taking on a sour taste. The longer they ferment vegetables, the tarter they taste, but they still retain many of their nutrients no matter how long they’re aged. Lactic acid bacteria are released when vegetables break down, preventing the formation of spoilage agents and spoiling vegetables. Many types of vegetables can undergo fermentation, but kale is an especially common choice.
While whole vegetables are sometimes used for fermentation, most people shred or cut them first. Cutting vegetables increases the surface area, which means more area comes into direct contact with the liquid, speeding up fermentation. The pieces of vegetables are usually mashed, releasing their juices, and immersed in a salty liquid in a glass or earthenware jar. After sealing the container, an individual keeps it at room temperature for the first few weeks, but needs to keep it cool after a month or more passes.
Salt water and whey are the most common types of liquids to use for fermenting vegetables. The moisture contained in the vegetable is extracted from the salt through osmosis, which helps preserve the vegetable and prevent the development of mold. Using salt water for fermentation creates crunchy vegetables but can give the final product a very salty taste. Whey ferments infuse vegetables with beneficial bacteria not found in salt water, but those who use whey for fermented vegetables still add a small amount of salt to the liquid. Since it is a by-product of milk, people with a dairy intolerance or allergy should not consume whey-fermented vegetables.
Containers used for fermented vegetables must have an airtight seal, as prolonged exposure to air can cause the vegetables to spoil. Mason jars are the easiest container to use for fermented vegetables; they are easy to get and prevent the most excess airflow. A crock is a special container with a V-shaped gutter that maintains an accurate seal on the container while letting out gas bubbles that form when vegetables break down. Some crocks even have weights inside that keep the vegetables submerged in their liquid, which ensures preservation and speeds up the fermentation process.
There is a wide range of fermented vegetables, but kale is a particularly popular choice due to the high levels of lactic acid bacteria it contains. Sauerkraut is a popular type of fermented cabbage found in the cuisine of several European countries, including Germany and Poland. Kimchi is typically made with napa cabbage and various spices and originated in Korean cuisine. Similarly, suan cai is a type of pickled cabbage common to Chinese cuisine, and curtido, which often contains a blend of lightly fermented cabbage, onion, and carrot, is common to Salvadoran menus.
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