Lacto-Fermented Vegetable Medley

6 5760 143
Ingredients Minutes Calories
Prep Cook Servings
96 h 0 min 4
Lacto-Fermented Vegetable Medley
Health Highlights


4 medium Apple (cored, diced)
4 cup Cauliflower (florets)
4 medium Carrots (peeled, diced)
8 green onion (stem) Green onion (thinly sliced)
3 tbsp minced Ginger root
8 tbsp Sea Salt


Combine the apples, cauliflower, carrots, onions, and ginger together.

Place the mixture little by little in your fermentation jar, pounding them vigorously and sprinkling some of the sea salt as you go.

Make sure the mixture fills the jar up to no more than 1 inch below the top (because of the expansion), adding more if needed, and that the extracted water covers the vegetables entirely. If not, create a brine of 2 tablespoons sea salt to 4 cups water and add it to the mixture.

Press the mixture and keep it under the brine by placing a plate or a lid on top weighted down by a rock or a jug of water. Cover with a clean towel if needed to keep out fruit flies.

Place the fermentation jar in a warm spot in your kitchen and allow the mixture to ferment for 3 to 5 days.

Check on it from time to time to be sure that the brine covers the mixture and to remove any mold that may form on the surface.

A good way to know when it’s ready is to taste it during the fermentation process. It’s ready when you’re satisfied with the taste.

Nutrition Facts

Per Portion

Calories 143
Calories from fat 6.9
Calories from saturated fat 1.8
Total Fat 0.8 g
Saturated Fat 0.2 g
Trans Fat 0
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 14207 mg
Potassium 662 mg
Total Carbohydrate 35 g
Dietary Fiber 7.1 g
Sugars 23.5 g
Protein 3.0 g

Dietary servings

Per Portion

Fruit 1.0
Vegetables 3.1

Energy sources


Meal Type(s)