Lactofermented Italian Veggies

This recipe for Lactofermented Italian pickled vegetables is fast to put together.   This recipe gives a nice splash of color, texture, and huge boost of probiotics to your favorite Italian meal.  Lactofermented Italian pickled vegetables are a traditional food native to Italy, also known as Giardiniera.

Serve these cultured vegetables as a condiment alongside meat, or as part of an antipasta tray along with cheese and salami.

Benefits of Lactofermented Italian Pickled Vegetables

Typical pickled Italian vegetables found on the store shelves are pasturized. When you lacto-ferment at home, not only do you preserve your vegetables for months, but they will also will be rich in probiotics.  Watch the video below to see the fermentation in action in the form of carbonation!

If culturing your own vegetables looks too easy to be true- check out this article where I explain exactly how lacto-fermentation works.  You will learn how to know if you’re culturing the good, and not the bad bacteria.  Culturing (fermenting) vegetables, fruit, dairy, and even meat is a health-giving and fun hobby.

Lactofermented Italian Pickled Vegetables (5 minute recipe)

Course: Ferment
Cuisine: Italian
Keyword: Lactofermented Italian Pickled Vegetables
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12 servings
Calories: 77 kcal
Author: Cara Comini

Giardiniera, or Lacto-fermented Pickled Italian Vegetables, are fast to make at home.  These pickled Italian vegetables are rich in probiotics, color, and flavor.

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Ingredients

  • 1 head cauliflower
  • 1 red bell pepper
  • 1 red white, or yellow onion
  • 2 carrots
  • 2 stalks celery
  • 10 large garlic cloves
  • 2 jalapeno or Serrano peppers
  • 2 sprigs fresh thyme

Instructions

  1. Rinse all produce.
  2. Seed and coarsely chop peppers.
  3. Peel and thinly slice onion.
  4. Slice carrot and celery thinly, cut cauliflower into florets.
  5. Fill quart mason jars to 1 inch below the rim with all vegetables, garlic, and thyme.
  6. Add filtered water to cover vegetables. Top with 1 tablespoon unrefined sea salt.

  7. Screw on Mason jar lids to finger-tight and allow to culture on the counter away from light for 5 days, burping daily as it cultures.
  8. To burp, unscrew the lid and allow any pressure to escape.  Do not completely remove the lid or you will risk introducing too many bad bacteria.

  9. Transfer to the fridge.
Nutrition Facts
Lactofermented Italian Pickled Vegetables (5 minute recipe)
Amount Per Serving (1 serving (1 cup))
Calories 77
% Daily Value*
Sodium 30mg1%
Potassium 309mg9%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin A 2065IU41%
Vitamin C 40.1mg49%
Calcium 26mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe is made as part of our Mediterranean cooking day in the Afternoon Freezer Cooking Class. Join us in the class for more fun recipes bursting with flavor and nutrition!

 

lactofermented pickled italian vegetables

Other delicious and easy fermented foods:

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