In vegetable fermentation, vegetables are submerged in liquid (called ‘brine’), creating an environment that is free of oxygen. This favours the growth of lactic acid bacteria (the good guys) and stops the growth of pathogenic bacteria and molds. What surprises most people is that lactic acid bacteria is found naturally on all plants and you won’t actually have to purchase or add any specific starters.

The key though is to use good quality organic vegetables grown in good soils. If they’re really dirty, a quick rinse in filtered (non-chlorinated) water is okay but if you wash them too much you’ll actually remove the lactic acid bacteria, which we need.

Before making this recipe I highly recommend reading Part II: Fermented Foods – Everything You Need To Know to get a bit more of an understanding of how vegetable fermentation works.


Recipe by Mandy King (Healthy Eating & Living // HEAL)