Fermented Cauliflower: Lacto-fermented with Probiotics

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This fermented cauliflower is crunchy and flavorful. Packed with probiotics, it makes a quick and healthy snack or a side dish.

Fermented cauliflower is a type of pickled cauliflower that allows the vegetable to ferment with the help of lactic acid bacteria. This process creates a tangy, slightly sour flavor and helps preserve the cauliflower. It can be eaten as a snack or used as a condiment or ingredient in various dishes. The fermentation process also increases its nutritional value, making it a healthier option than non-fermented cauliflower.

How do you know when your ferment is done?

This recipe is popular when cauliflower is in season, and you search for ways to preserve it. When I have plenty, I like to make this healthy and nutritious cauliflower broccoli soup.

This was inspired by my fermented cranberries on this site and it pairs well with salads for a probiotic boost.

Ingredients

Like tomatoes, fermenting cauliflower is a relatively simple process with a few simple ingredients that you may have in your pantry.

Cauliflower, cut into cauliflower florets
garlic cloves, peeled and minced
sea salt or table salt
filtered water
turmeric
cayenne pepper or curry powder
chili pepper
caraway seeds or any other spices of your choice (optional)

See recipe card for quantities.

Tools you need:

A fermentation vessel (such as a ceramic crock or a mason jar)
A weight (such as a plate or a smaller jar filled with water)
A clean cloth or coffee filter to cover the vessel
use pH meter to monitor the acidity of the ferment; it will give you a good idea.

Make fermented cauliflower

First step – Prepare the cauliflower.

Cut the cauliflower into small florets and place it into a large mixing bowl. Add the minced garlic, chopped chili pepper, caraway seeds, cayenne, and turmeric powder.

Second step – Prepare the brine.

Mix water and salt to make a salt brine. Pour the brine over the cauliflower and use your hands to massage and mix everything.

Third step – Transfer the mixture to a fermentation crock.

Once the cauliflower is well coated, transfer it to a clean, wide-mouth gallon jar or a fermentation crock. Ensure That you covered all the veggies with brine and that you removed all air bubbles. Press it down firmly, and insert a disc to help all the contents stay completely submerged in the brine. You can also use glass weights that are easy to wash. Add water, if needed, to cover the cauliflower.

Fourth step – Let the fermentation begin

Seal jar with an airlock system or screw a lid on loosely, allowing CO2 to escape, or use an airlock. Cover the vessel with a clean cloth or coffee filter, and secure it with a rubber band or string. Allow the cauliflower to ferment for 3-5 days at room temperature, depending on the desired level of tanginess. (There’s a chance for these to overflow a little, so set fermenting jars in a pan to catch drips.) Once the fermentation is complete, transfer the jar to the refrigerator and enjoy!

Note: Be sure to test the cauliflower daily and remove any scum that may form on the top of the liquid. If you’re happy with the level of fermentation, screw on a lid and refrigerate.

How do you know when your ferment is done?

There are a few ways to tell when your fermented cauliflower is done:

Taste.

The most obvious way to tell if your ferment is done is by taste. The cauliflower should have a tangy, slightly sour flavor. If it tastes raw or bland, allow it to ferment for a few more days.

Bubbles.

As the fermentation process progresses, tiny bubbles form on the brine surface. This is a sign that the fermented vegetables are active and the lactic acid bacteria produce carbon dioxide. The same happens when fermenting fruits.

Smell.

It should have a tangy, slightly sour aroma. If it smells off, is moldy, or spoiled, it’s best to discard it.

Appearance.

The cauliflower should have a translucent appearance and be slightly softer than raw cauliflower.

How fermented cauliflower taste?

It has a tangy, slightly sour taste, similar to other fermented foods like sauerkraut or pickles. However, the fermentation process also enhances the natural flavors of the cauliflower, making it taste more savory and complex. The texture is also slightly softer than raw cauliflower but still has a bit of crunch. It can have a pungent smell and taste depending on the time and technique. The taste can vary depending on the type of bacteria used, and other ingredients added, such as spices or herbs.

Fermented Cauliflower: Lacto-fermented with Probiotics

What exactly does a fermentation vessel?

During fermentation, the vessel controls the air that enters and exits. The beneficial bacteria responsible for fermentation need an anaerobic (oxygen-free) environment to thrive. If too much air is allowed into the vessel, mold can grow and spoil it.

Fermentation vessels often include a weight placed on the food to submerge it under the liquid. This also helps keep the food anaerobic, as any food exposed to air will not ferment properly. In addition, a vessel is usually covered with a cloth or coffee filter secured with a rubber band or string. This allows air to escape but keeps oxygen and other contaminants from entering.

What is Lacto-Fermented Cauliflower?

Lacto-fermented cauliflower is a more traditional and natural fermentation method, and it doesn’t need any additional ingredients like vinegar or whey. All you is salt, water, and vegetable.

Lacto-fermented cauliflower uses a specific type of bacteria known as lactobacillus to ferment the vegetable. Lactobacillus is a naturally occurring bacteria found on the surface of many fruits and vegetables and in the human gut.

During the process, the lactobacillus bacteria consume the sugars in the cauliflower and produce lactic acid as a byproduct that helps preserve the cauliflower and gives it a specific flavor. Similarly, you can also ferment fruits (apples, bananas)

Store the wet ingredients (lettuce, tomato, onion) separately from the dry ingredients (buns) in the fridge, and recombine when ready. Good for 2-3 days.

These ingredients do/don’t stand up well to freezing for X days/weeks/months.

Top tips for fermented vegetables

Clean utensils and that all equipment is free of bacteria or contaminants.
Use high-quality sea salt or kosher salt, which contains the necessary minerals.
Keep the ferment at a consistent temperature between 60-70°F (15-21°C) .
Use a fermentation weight to keep the cauliflower under the brine to prevent mold or spoilage.
Use an airtight lid or fermenting crock to prevent oxygen from getting in and to keep out unwanted bacteria.
Use non-chlorinated water. Chlorine can inhibit the growth of lactic acid bacteria. Alternatively, use spring water from the store or distilled water.
Keep an eye on the fermentation time, note when you started the fermenting process, and check the cauliflower regularly to monitor the progress and ensure the desired tanginess level.

How to use fermented cauliflower

Fermented cauliflower is a healthy and flavorful snack.
It makes a delicious addition to salads for a probiotic boost.
Use as a condiment for sandwiches, burgers, or tacos.
Add it to sandwiches or wraps for an extra crunch and tang.
Mix it with cream cheese or sour cream to make a flavorful dip.
Use it as a garnish for soups or stews.
Add it to a stir-fry cauliflower curry for a probiotic boost and a tangy flavor.
Add it to chili scrambled eggs or omelets for a flavorful and healthy breakfast.
Use it in curries for an extra tang and probiotic boost.
Pair it with your favorite cheese for a delicious and healthy snack or appetizer.

FAQ

It is possible to control the airflow during fermentation without using a traditional vessel?

You can purchase airlock lids with mason jars. These lids have a small chamber filled with water, which creates a barrier between the food inside and the air outside. This allows gases to escape but prevents air from entering the jar.

How to store the fermented cauliflower?

Store the cauliflower in the refrigerator to slow down the fermentation process and to prolong the shelf life.

Yield: 8 servings