The magic of cultured vegetables lies in their ability to transform simple ingredients into a tangy, probiotic-rich delicacy that enhances both flavor and nutrition. The combination of zucchini and sweet potato, when fermented, creates a harmonious balance of sweetness and acidity, with the added crunch of fresh vegetables. As the vegetables culture, the natural sugars in the sweet potato and zucchini break down, creating a uniquely vibrant flavor profile that is both refreshing and satisfying. The subtle heat from the ginger and red pepper flakes, paired with the earthy warmth of turmeric, adds depth to this delightful fermented dish.
Ingredients:
- 2 medium zucchini, thinly sliced
- 1 large sweet potato, peeled and grated
- 1 medium carrot, peeled and grated
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon sea salt
- 1 tablespoon grated fresh ginger (optional)
- 1 tablespoon turmeric powder (optional)
- 1/4 teaspoon red pepper flakes (optional)
- 1 tablespoon unpasteurized apple cider vinegar
- Filtered water (as needed)
- 1 quart-sized glass jar with a lid
Instructions:
- Prepare the Vegetables:
- Wash the zucchini and sweet potato thoroughly. Thinly slice the zucchini using a mandoline or knife. Peel and grate the sweet potato and carrot. Thinly slice the onion and mince the garlic.
- Combine the Vegetables:
- In a large mixing bowl, combine the sliced zucchini, grated sweet potato, grated carrot, sliced onion, and minced garlic. If you’re using grated ginger, turmeric powder, and red pepper flakes, add them to the mixture. Sprinkle the sea salt over the vegetables and mix thoroughly.
- Massage the Vegetables:
- Using clean hands, massage the vegetables firmly for about 5–10 minutes. This process helps to release the natural juices from the vegetables. The mixture should become slightly wet and start to reduce in volume as the salt draws moisture out of the vegetables.
- Pack the Jar:
- Transfer the massaged vegetable mixture into a clean quart-sized glass jar. Press the mixture down firmly with a spoon or your hands to remove any air pockets. The natural juices should rise and cover the vegetables. Leave about 1 inch of space at the top of the jar.
- Add Apple Cider Vinegar and Top with Water:
- Pour the unpasteurized apple cider vinegar over the packed vegetables. If necessary, add filtered water to ensure the vegetables are fully submerged in liquid.
- Seal and Ferment:
- Place a weight (such as a small glass or a clean rock) on top of the vegetables to keep them submerged. Seal the jar tightly with a lid. Place the jar in a cool, dark place at room temperature (65-75°F) for 5-7 days. During the fermentation process, the mixture will develop a tangy flavor, and bubbles may form as the vegetables culture.
- Check and Store:
- After 5-7 days, check the flavor of the cultured vegetables. If they have reached your desired level of tanginess, transfer the jar to the refrigerator to slow down the fermentation process. The cultured vegetables can be stored in the refrigerator for up to 3 months.
