Lacto Fermented Green Beans
There's something truly special about making your own fermented foods at home. The process is rewarding, and the flavors you can create are unlike anything you can find in stores. Today, we're delving into the world of lacto-fermentation with a recipe that's both easy and delicious – Lacto Fermented Green Beans. This tangy, crunchy treat is perfect for snacking, adding to salads, or serving as a side dish. The best part? It's filled with gut-friendly probiotics that can benefit your digestive health in a delightful way. Let's get started!
Ingredients
Instructions
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Begin by sterilizing a quart-sized mason jar by washing it with hot, soapy water and rinsing thoroughly.
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Place the garlic cloves, black peppercorns, and sea salt into the bottom of the jar.
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Pack the green beans vertically into the jar, ensuring they are snug and relatively straight.
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Prepare the brine by dissolving the sea salt in 4 cups of filtered water. Make sure the water is room temperature or slightly warm to aid in dissolving the salt.
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Pour the brine over the green beans, covering them completely. Leave about an inch of space at the top of the jar to allow for bubbles to form during fermentation.
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Place a small, clean weight on top of the beans to keep them submerged in the brine. This can be a smaller glass jar filled with water or a fermentation weight.
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Loosely cover the jar with a clean cloth or paper towel and secure it with a rubber band. This will allow gases to escape during fermentation while keeping out dust and pests.
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Store the jar in a cool, dark place, away from direct sunlight, for 5-7 days. Check the beans every day to ensure they remain submerged and taste them occasionally to gauge the level of fermentation you desire.
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Once the beans reach your preferred level of tanginess, remove the weight, cover the jar with a lid, and transfer it to the refrigerator.
Nutrition Facts
Serving size: 1 serving- Calories
- 50 kcal
- Total Fat
- 0.5 g
- Saturated Fat
- 0 g
- Cholesterol
- 0 mg
- Sodium
- 2400 mg
- Total Carbohydrate
- 11 g
- Dietary Fiber
- 5 g
- Sugars
- 4 g
- Protein
- 3 g
Enjoy your homemade Lacto Fermented Green Beans as a tasty snack, a zesty addition to salads, or a flavorful side dish. These probiotic-packed treats will add a fresh and exciting element to your meals while providing a boost to your gut health. Experiment with different seasonings like dill, red pepper flakes, or even adding sliced chili peppers for some extra kick. The possibilities are endless with this simple and delightful recipe. Go ahead and give it a try – your taste buds and your tummy will thank you!