The fermented zucchini recipe is one of the easiest ways to preserve your abundance of zucchini. I like this method because it is simple, safe and the fermentation process is so beneficial to our health. I love to keep this recipe and I hope you will keep it too.
Fermented Zucchini. If you have abundant zucchinis and you are looking for ideas to preserve it then you are on the right page. I grow more than zucchini that I need so I tried an experiment to ferment some.
What is fermentation?
Fermentation is the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms. Fermentation also promotes the growth of beneficial bacteria, known as probiotics
Is fermented food good for you?
Absolutely yes! Fermented foods are one of the healthiest food you can add to your diet. In fact, there is a study comparing a high fiber-rich diet and a fermented rich diet and a fermented rich diet is outstanding! I am not an expert but I love functional and alternative approaches to improve my life and health.
What are the health benefits of zucchini?
According to some research, it is rich in Vitamin A, manganese, vitamin C, potassium, magnesium, vitamin K, folate, copper, phosphorus, vitamin B6, thiamine.
High in anti-oxidant.
Contribute to normal blood sugar and blood pressure levels.
Improve heart health
Improve your vision
How long is the fermentation process?
Zucchini naturally have a lot of Lactobacillus Plantarum on their surface. This means that Zucchini ferments a little faster than other vegetables. Zucchini takes about two weeks. For extra sour flavor, you can ferment Zucchini for another week or so. You can taste them to check. This abundance of Lactobacillus makes fermented zucchini great for your gut health. Fermented-rich foods are one of the healthiest, especially for gut health healing.
- Mason jars
- 2-3 pounds zucchini (green and yellow)
- 2 1/2 cup clorine-free water
- 4 teaspoon himalayan salt or sea salt
- 2 cloves garlic (thinly slice)
- Wash and dry your pickling jars.
- Wash your zucchini in cold water. Slice your zucchini. You can slice them in spears, chips, or spirals.
- Make the brine by dissolving the salt in the water. Use chlorine-free water. Chlorinated water for fermentation will slow or stop the growth of the beneficial lacto-bacteria and yeasts.
- Pack the herbs, garlic, and zucchini tightly into your jars and cover with brine, leaving about 1 inch of headspace. The brine should cover the vegetables at all times or else they will start to develop mold and your ferment may be ruined. So long as they remain under the anaerobic safety of the brine, they’ll be fine.
- Secure the mason jar lid to the mason jar (but not too tightly in order to let some of the fermentation gasses escape) and set in a location at room temperature, out of direct sunlight
- Let the fermentation begin. You can see bubbles will start to form after 72 hours as good sign.
Make sure all the ingredients are submerged into the brine to prevent mold especially for the first 3 days. Use cabbage leaves or fermenting lids that you can find in the store to push down the zucchini into the brine. So long as they remain under the anaerobic safety of the brine, they’ll be safe.
For extra sour flavor, keep your fermentation process for up to 4 weeks and then store in the fridge. Taste test some.
Experiment with other herbs that are available in your fridge.