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Easy Lacto-Fermented Curry Cauliflower Kraut Recipe

Lacto-fermented curry cauliflower kraut is equally delicious and healthy. With a delightful blend of cabbage, cauliflower, green onions, carrots, and, of course, curry, this kraut is not only tasty but also chock full of beneficial probiotics to improve gut health.

lacto fermented cauliflower

Lacto-fermentation is my favorite way to transform raw vegetables into tangy, flavorful, and probiotic-rich foods, and lacto-fermented cauliflower is no exception! With just a few simple ingredients, a salt brine and a few days of fermentation you can create a crunchy, sour and delicious cauliflower kraut that will leave you reaching for more. Whether you’re new to fermentation or a seasoned pro, this fermented cauliflower recipe is sure to become one of your favorite snacks!

What is Lacto Fermentation?

Lacto fermentation is a unique way to preserve food that has been used for thousands of years. Our ancestors originally discovered that storing food in a brine of salt and water increased the shelf life of the food and gave the food a unique, zesty flavor. What they likely didn’t know, and what we know now, is that this process (called Lacto-fermentation) is extremely beneficial for our gut by allowing the growth of a bacteria called lactobacillus.

lacto fermented cauliflower

The simplest way to lacto-ferment vegetables is to use a brine of filtered water and salt. This brine kills off harmful bacteria while allowing the super-bacteria (Lactobacillus) to thrive! I use this process to ferment many different types of vegetables. Our favorite is Lacto Fermented Sauerkraut!

Lactobacillus: The Lactic Acid Bacteria

Lactobacillus is an amazing microbe that converts lactose and other sugars into lactic acid. If you’ve heard of lactobacillus before, it was probably in a conversation about yogurt. We also know that lactobacillus is present in milk kefir, water kefir and sourdough starter! 

As I mentioned before, this microbe is incredible because it feeds on sugar, breaking it down and creating a byproduct of lactic acid. Lactic acid is extremely beneficial for gut health. Studies have shown that lactic acid in the gut helps to prevent intestinal parasites, and constipation and may even aid in cancer prevention! (source).

Many folks don’t know that lactobacillus is also present on the surface of fruits and vegetables and the process of lacto fermentation helps this bacteria to reproduce and thrive.

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Health Benefits of Lacto Fermentation

The health benefits of lacto-fermented cauliflower are abundant. Here’s why you should consider adding them to your diet:

  • Probiotic-rich: Fermented cauliflower is teeming with good bacteria that promote a healthy human gut, improving digestion and boosting the immune system.
  • Vitamin-packed: Cauliflower itself is rich in vitamin C, and the fermentation process helps preserve its nutrients.
  • Immune boost: When fermented foods are consumed regularly, they improve gastrointestinal permeability (leaky gut). This, in turn, decreases the amount of inflammation in the gut!
 lacto fermented cauliflower

Tips and Tricks for Lacto Fermentation

  • Use quality salt: Always use sea salt or kosher salt. Table salt contains additives that can interfere with fermentation. I prefer Redmond Real Salt!
  • The vegetables must stay submerged under the brine. Otherwise, they might mold and ruin your whole jar! Use fermentation weights to help the veggies stay under the brine.
  • Positive signs of fermentation are foamy bubbles on the surface of the brine and a sour smell. If you aren’t noticing either, let the jar sit out a bit longer.
  • The speed of fermentation depends on the weather. During the summer vegetables will ferment far quicker than in the winter.

Why You’ll Love This Recipe

lacto fermented cauliflower
  • Simple: This fermented cauliflower recipe is simple, with only a few ingredients and minimal effort. Mix it up, put it in jars and forget about it for a few days. You’ll have a delicious kraut in no time.
  • Great for gut health: Each bite is loaded with beneficial bacteria for your digestive system.
  • Crunchy and satisfying: The cauliflower florets retain a crisp texture while absorbing all the flavors of the salt brine and curry.
  • Versatile topping: We use this as a garnish for so many meals… Salmon, chicken, Asian bowls… The list goes on! Our favorite way to enjoy this kraut is with our fave sourdough discard crackers!

Supplies

  • Mason jar: For this recipe, I like to use two 32 oz wide-mouth jars. You can also use a 1/2 gallon glass jar. I also use a screw on lid but you can also use airloc lids if you prefer or even a thick tea towel and a rubber band. You want some airflow so that the jars don’t explode but also want protection from particles getting into the jar.
  • Wooden spoon
  • Cutting Board
  • Sharp knife or grater
  • Large bowl
  • Fermentation Weights: Not absolutely necessary but SO helpful for keeping veggies beneath the brine and avoiding mold
  • Cabbage Pounder: You can also use a wood spoon or the pestle of a mortar & pestle set.
  • Fermentation Kit: You may want to order a kit like this if you plan to do lots of fermentation!

Ingredients

lacto fermented cauliflower
  • Cauliflower: With this method, the cauliflower should keep a crunchy texture which makes this kraut SO GOOD.
  • Napa Cabbage: Creates the brine that helps this kraut ferment.
  • Green Onions: Adds a unique flavor and color.
  • Carrots: Either shredded or chopped, carrots add such great color and texture to this kraut.
  • Onion: Perfect for seasoning this kraut to be flavor-packed.
  • Salt: I’ve confessed my love for Redmond Real Salt for the best minerals!
  • Curry: This anti-inflammatory spice is truly the star of the show!

Step by Step: How to Make Lacto-Fermented Cauliflower Kraut

1. Prepare the Cauliflower + Other Vegetables

Wash the fresh cauliflower and cut it into bite-sized florets. You can also buy already chopped cauliflower for a quicker process. Place in a large bowl.

lacto fermented cauliflower

Remove any wilted outer leaves from the napa cabbage. Slice the entire cabbage in half lengthwise. Turn each slice cut side DOWN and slice down the center lengthwise again. Cut cabbage into thin shreds working your way from the top of the cabbage, down.

Peel and Shred carrots, chop green onion, and onion and set aside.

2. Make the salt brine

Sprinkle 1 TBS of salt over the cabbage + cauliflower mixture. Let the salt sit on the mixture for 5-10 minutes.

lacto fermented cauliflower

When you return, you’ll notice that the salt has begun to pull water out of the cabbage, creating a brine. Massage the cabbage with your hands for 5-10 minutes until the cabbage has released a good bit of brine. (I use gloves for this, total life saver!)

3. Add the Spices + Other Veggies

Add the other chopped veggies + the curry and continue to massage/mix until the mixture is well incorporated.

lacto fermented cauliflower

4. Pack into jars

Using gloved hands or a pair of tongs, tightly pack the kraut into a clean glass jar. Depending on the size of your cabbage/cauliflower head this recipe should JUST fit into two 32 oz jars, but it may fit better in a half-gallon jar.

lacto fermented cauliflower

I like to use my cabbage pounder to make sure the mixture is very tightly pressed into the jar. If you don’t have one, use the back of a spoon.

Pour any extra salt brine over the kraut, making sure the brine covers the vegetables completely.

5. Add the fermentation weight

Place a fermentation weight on top of the cauliflower to keep it submerged under the brine.

lacto fermented cauliflower

6. Cover + Ferment

Screw the lid onto the jar, making sure it is not super tight. The jars will build up pressure during the fermentation process so you don’t want an air-tight seal. Allow the cauliflower to ferment for 3-5 days at room temperature. Check daily to ensure the cauliflower remains submerged beneath the brine.

8. Taste and store

After 3-5 days, taste the cauliflower. It should taste tangy and sour, similar to sauerkraut but with a delicious curry flavor. Once it reaches your desired level of sourness, transfer the jar to the fridge for cold storage.

FAQ

What is the meaning of lacto-fermentation?

Lacto fermentation is a unique way to preserve food that has been used for thousands of years. Our ancestors originally discovered that storing food in a brine of salt and water increased the shelf life of the food and gave the food a unique, zesty flavor. What they likely didn’t know, and what we know now, is that this process (called Lacto-fermentation) is extremely beneficial for our gut by allowing the growth of a bacteria called lactobacillus.

How safe is lacto-fermentation?

Lacto fermentation is VERY safe! When the appropriate amount of salt is used, it kills of bad bacteria and helps the beneficial probiotics to thrive! Studies have shown it is safer to eat fermented vegetables than raw or canned!

Can you eat too much lacto-fermented food?

The short answer is NO. BUT, if you are new to eating fermented foods, it is advisable to start slow!

How long does fermented cauliflower last?

Properly stored in the fridge, your jar of cauliflower can last for several months. In fact, the flavor will just keep getting better!

How do I know my lacto ferment has gone bad?

If your cauliflower smells off, has visible mold above the brine, or doesn’t taste right, discard it. As long as it stays submerged under the brine, it should be safe and packed with good bacteria.

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Lacto-fermented Curry Cauliflower


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  • Author: Cassia Egerdahl
  • Total Time: 0 hours
  • Yield: 1/2 gallon 1x

Description

Lacto-fermented curry cauliflower kraut is equally delicious and healthy. With a delightful blend of cabbage, cauliflower, green onions, carrots, and, of course, curry, this kraut is not only tasty but also chock full of beneficial probiotics to improve gut health.


Ingredients

Scale
  • 1 head napa cabbage, cored and sliced thinly
  • 1 head cauliflower, cut into small florets
  • 1 TBS sea salt
  • 1 bunch green onion, chopped
  • 4 carrots, peeled and shredded
  • 1/2 white onion, sliced thinly
  • 2 TBS curry

Instructions

  1. Wash cauliflower and cut it into bite-sized florets. Place in a large bowl.
  2. Remove any wilted outer leaves from the napa cabbage. Slice the entire cabbage in half lengthwise. Turn each slice cut side DOWN and slice down the center lengthwise again. Cut cabbage into thin shreds working your way from the top of the cabbage, down. Peel and Shred carrots, chop green onion, and onion and set aside.

  3. Sprinkle 1 TBS of salt over the cabbage + cauliflower mixture. Let the salt sit on the mixture for 5-10 minutes.

  4. When you return, you’ll notice that the salt has begun to pull water out of the cabbage, creating a brine. Massage the cabbage with your hands for 5-10 minutes until the cabbage has released a good bit of brine. (I use gloves for this, total life saver!)
  5. Add the other chopped veggies + the curry and continue to massage/mix until the mixture is well incorporated.
  6. Using gloved hands or a pair of tongs, tightly pack the kraut into a clean glass jar. Depending on the size of your cabbage/cauliflower head this recipe should JUST fit into two 32 oz jars, but it may fit better in a half gallon jar.
  7. Use cabbage pounder to make sure the mixture is very tightly pressed into the jar. If you don’t have one, use the back of a spoon.

  8. Pour any extra salt brine over the kraut, making sure the brine covers the vegetables completely.

  9. Place a fermentation weight on top of the cauliflower to keep it submerged under the brine.

  10. Screw the lid onto the jar, making sure it is not super tight. The jars will build up pressure during the fermentation process so you don’t want an air-tight seal.
  11. Allow the cauliflower to ferment for 3-5 days at room temperature. Check daily to ensure the cauliflower remains submerged beneath the brine.
  12. After 3-5 days, taste the cauliflower. It should taste tangy and sour, similar to sauerkraut but with a delicious curry flavor. Once it reaches your desired level of sourness, transfer the jar to the fridge for cold storage.

Notes

This recipe was adapted from the cookbook, “The Heal Your Gut Cookbook” by Hilary Boykin and Mary Brackett. It is a GAPs-friendly recipe!

  • Prep Time: 3-5 days

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