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Fermented Beets: Health Benefits and Recipe Guide

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  • Author: Amy
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 7 days and 15 minutes
  • Yield: 1 quart of fermented beets
  • Category: Side Dish
  • Method: Fermentation
  • Cuisine: Various
  • Diet: Vegan

Description

Fermented beets are a nutritious, probiotic-packed snack that are tangy, flavorful, and beneficial for gut health. This recipe provides an easy guide to making fermented beets at home.


Ingredients

1 1/2 pounds beets (about 2 large)

2 to 3 cups room temperature filtered water (non-chlorinated)

2 tablespoons kosher salt or sea salt (not iodized)

3 to 4 teaspoons dried thyme

1 to 2 garlic cloves, smashed (optional)

5 peppercorns


Instructions

  1. Ensure your hands, jars, tools, and work surface are clean to avoid contamination during fermentation.
  2. Scrub the beets thoroughly. Remove the tops and root ends. Peel the beets if desired. Cut the beets into 1/2-inch dice or chunks, or slice them into 1/4-inch thick pieces.
  3. In a large measuring cup, combine the filtered water and salt. Stir until the salt is fully dissolved.
  4. In a wide-mouth quart-size mason jar or two 1-pint jars, pack the beets along with the thyme, garlic, and peppercorns. Leave at least 1 to 1 1/2 inches of headspace to accommodate the weight.
  5. Pour the salted water over the beets, ensuring they are completely submerged.
  6. Place a fermentation weight or a small resealable plastic bag filled with extra brine on top to keep the beets submerged.
  7. Cover the jar with an airlock lid if available. If not, secure a piece of cheesecloth over the jar with a rubber band, or screw the lid on loosely and remember to unscrew it periodically to release any built-up air.
  8. Place the jar on a baking sheet, shallow bowl, or pie plate to catch any spills or juice that might bubble over. Store the jar in a cool, dark place. The brine may become cloudy; this is normal and indicates fermentation is underway. After about a week, the brine should clear, signaling that fermentation is complete.
  9. Once fermentation is complete, place a tight-fitting lid on the jar. Store the fermented beets in the refrigerator, ensuring they remain completely submerged in their brine. They can be stored refrigerated for 1 to 2 months.

Notes

Cloudy brine is normal and indicates that the fermentation is in progress.

If the beets float, place a weight or small plastic bag filled with extra brine on top to keep them submerged.

Fermented beets can be stored for up to 2 months as long as they remain submerged in the brine.

For added flavor, experiment with spices like mustard seeds, dill, or ginger.

For a spicy version, add chili flakes or a sliced jalapeño to the jar.

Fermented beets are usually enjoyed cold or at room temperature, but you can warm them slightly if desired.


Nutrition

  • Serving Size: 1/4 cup
  • Calories: 35
  • Sugar: 4g
  • Sodium: 300mg
  • Fat: 0g
  • Saturated Fat: 0g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Protein: 1g
  • Cholesterol: 0mg