Fermented Giardiniera

May 10, 2023May 10, 20230 10
Healthy Fermented Giardiniera Recipe
in Side

Prep

20 min

Cook

5 min

Ready In

120-1440 hrs

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups thinly sliced carrots
2 cups thinly sliced red bell peppers
1 1/2 cups thinly slice onions
2 cups thinly sliced celery
4 cups cauliflower florets
2 cups thinly sliced green tomatoes
2 thinly sliced red jalapenos ( keep seed for more heat )
3 long green chili pepperoncini peppers
3 -5 garlic cloves , peeled and sliced super thin
fresh thyme sprig
2 bay leaves
3 tablespoons unrefined salt
6 cups filtered mineral water ( using chlorinated tap water will prevent the beneficial bacteria to grow . )

Nutrision Information

Servings Per Recipe
16
Calories
23
Sugar
2.5g
Fat
0g
Fermented Giardiniera is a popular side dish in Southern Italy, produce variations are often used throughout Europe, America, and even Asia. This delightful side dish includes delicious, low-calorie vegetables like carrots, red bell peppers, onions, celery, cauliflower florets, and green tomatoes. These vegetables are fermented in a brine solution that is rich in beneficial bacteria, creating a unique and tangy flavor that helps improve digestion and overall health without compromising on taste. Fermented Giardiniera is an excellent way to get a variety of vegetables and healthy probiotics into your diet with a simple and easy recipe.

Instructions

1.In a large bowl, mix together all of the vegetables and garlic.
2.Add in the thyme, bay leaves, salt, and mineral water. Stir well until the salt dissolves.
3.Pack the mixture tightly into a large jar with a lid. Press the vegetables down firmly to make sure they are fully covered by the brine.
4.Place the lid on the jar and store it in a cool, dark place for 4-5 days, or until the vegetables have a nice tangy, sour flavor. Be sure to burp the jar every day to release any gas that builds up during fermentation process. The fermenting time vary according to the temperature and humidity levels around your kitchen, so do taste the giardiniera from time to time until it reaches the flavor that you like.

PROS

Fermented giardiniera is loaded with beneficial gut bacteria that can help improve digestion and boost immunity.
It also has important antioxidants, vitamins, and minerals found in each and every veggie used.

CONS

This recipe is high in sodium, so if you are on a low-salt diet, monitor your intake and this may not be the recipe for you.

HEALTH & BENEFITS

Fermented giardiniera is rich in probiotics and also contains antioxidants, vitamins and minerals.
These ingredients support a healthy digestive system by helping with nutrient absorption and leaving your tissues much stronger and healthier. It’s also loaded with healthy bacteria and good yeast that aid in the promotion of gut health.

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