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Kimchi fermenting in a glass jar.

Fermented foods

Plant-based chef and writer Jack McNulty shares his top tips and recipes for fermented foods.

Easy
Vegetables
Skill Level Easy

Instructions:

Getting started with home fermentation essential equipment: 

  • Glass jars or fermentation crocks 
  • Weights to keep vegetables submerged (for vegetable ferments) 
  • Airlock lids or tight-fitting lids 
  • Non-reactive utensils (wooden or silicone) 
  • Kitchen scale 
  • Thermometer 

Steps to begin: 

  1. Choose a simple recipe: Start with easy projects like sauerkraut or pickles. 
  2. Prepare your workspace: Clean all equipment thoroughly. 
  3. Use quality ingredients: Fresh produce and pure salt (no iodine or anti-caking agents). 
  4. Follow recipes carefully: Pay attention to salt ratios and fermentation times. 
  5. Monitor your ferments: Check daily for any signs of mold or off-smells. 
  6. Be patient: Fermentation takes time. Don’t rush the process. 

Try Jack's recipes

Apple Cider Vinegar

Ingredients: Apples, sugar, water 

Process: Ferment apple scraps with sugar water for 3-4 weeks, then strain and continue fermenting for 3-4 more weeks. 

Kimchi

Ingredients: Napa cabbage, radish, green onions, garlic, ginger, Korean red pepper flakes (Gochujang), salt 

Process: Cut vegetables, mix with spices and salt. Pack in a jar and ferment for 1-5 days. 

Kombucha

Ingredients: Tea, sugar, kombucha starter culture (SCOBY) 

Process: Brew sweetened tea, add SCOBY, ferment for 7-10 days, then bottle for carbonation. 

Pickles 

Ingredients: Cucumbers, water, salt, spices (dill, garlic, peppercorns) 

Process: Pack cucumbers in jar with spices, cover with salt brine. Ferment for 1-4 weeks. 

Plant-Based Kefir

Ingredients: Plant milk, water kefir grains 

Process: 

  1. Add water kefir grains to plant milk 
  2. Let ferment at room temperature for 12-24 hours 
  3. Strain out kefir grains and refrigerate the kefir

Plant-Based Yogurt

Ingredients: Plant milk (soy, almond, coconut), probiotic capsules or plant-based yogurt starter 

Process: 

  1. Heat plant milk to 180°F (82°C), then cool to 110°F (43°C) 
  2. Mix in probiotic or starter 
  3. Incubate at 100-110°F (38-43°C) for 6-12 hours 
  4. Refrigerate to stop fermentation 

Sauerkraut  

Ingredients: Cabbage, salt 

Process: Shred cabbage, mix with salt, pack tightly in a jar. Leave at room temperature for 3-4 weeks. 

Sourdough Starter

Ingredients: 50g whole wheat flour (daily for 5-7 days), 50g room temperature water (daily for 5-7 days)

Process:

  1. Mix 50g whole wheat flour and 50g room temperature water in a clean jar.  
  2. Cover loosely and let sit at room temperature for 24 hours. 
  3. Discard half the mixture. Add 50g all-purpose flour and 50g water. Mix well.   
  4. Repeat step 3 daily for 5-7 days until the starter doubles in size and smells pleasantly sour.   

Maintaining the starter: 

  1. Once active, feed daily: discard all but 50g starter, add 50g flour and 50g water.   
  2. Keep at room temperature if baking frequently, or refrigerate if baking less often. 
  3. If refrigerated, feed weekly and let sit out for a few hours before returning to the fridge. 
  4. Before baking, feed the starter and wait until it doubles in size (usually 4-8 hours). 

Sourdough Bread

Ingredients: Flour, water, salt, sourdough starter 

Process: Mix ingredients, let dough rise, shape, and bake. Maintaining the starter is key. 

Safety and troubleshooting:

Safety tips: 

  • Always use clean equipment to prevent contamination. 
  • Keep vegetables submerged in brine to prevent mold growth. 
  • If you see mold, discard the entire batch. 
  • Trust your senses: If it smells off, don’t consume it. 
  • Start with shorter fermentation times and adjust to your taste. 

Troubleshooting common issues: 

  • Mold: Ensure proper salt levels and vegetable submersion. 
  • Too salty: Reduce salt in future batches or rinse before eating. 
  • Not fermenting: Check temperature and give it more time. 
  • Too sour: Ferment for less time in the future.