Lacto-Fermented Green Beans
Lacto-fermented green beans have that great flavour similar to pickled green beans, but with way more health benefits, including good microbes from fermentation. Why pickle green beans when you can lacto-ferment them?
Equipment
- 1-Litre Airlock Fermenter or 1-quart jar
Ingredients
- 1 pound organic green beans
- 3/4 teaspoon whole cumin seeds
- 3 cloves garlic
- 2 dill heads or 4 springs of dill
- horseradish leaf
- 10 grams non-iodized sea salt
- 500 mL non-chlorinated water
Instructions
- Wash beans and trim ends.
- Make 500 mL of 2% brine by dissolving 10 grams salt in hot water. Let cool.
- Put one dill head at the bottom of cleaned jar with cumin seeds and garlic, then pack green beans snugly to the shoulder of the jar with another dill head and horseradish leaf over top.
- Pour brine to neck of jar, totally submerging the beans and leaf; place glass weight on top. Insert filled airlock; place out of direct sunlight for 7 days at (18-21°C).
- Transfer to fridge or cold room for 3 more weeks to enhance flavour and improve digestibility, leaving the airlock inserted. An unopened jar will store for 1 year in cold storage. Alternatively, begin eating after 7 days and swap the airlock for the plug; refridgerate.
Notes
If you do not have an Airlock Fermenter, other airlock fermenting jars will work, though your ferment may not keep as long. If you are desiring therapeutic benefits from fermented vegetables without histamine and hard-to-digest compounds, look for a 100% air tight jar.