This Mediterranean-style fermented cauliflower recipe is my favorite cauliflower recipe in my arsenal. This simple treatment of the vegetable brings it to the foreground instead of the supporting roles it typically plays.
Cauliflower is a low calorie, high-fiber vegetable that is packed with B-vitamins, Vitamin C, Vitamin K and other phytonutrients. Although it is best known in its white form, it comes in purple, green and orange varieties for more visual appeal. In recent years, cauliflower has become a widely used low carb substitute for grains, legumes and starchy vegetables like potatoes.
Many people find cruciferous vegetables (broccoli, cauliflower, collard greens, kale, kohlrabi, rutabaga, turnips, bok choy, and brussels sprouts) difficult to digest. Lacto-fermentation allows beneficial bacteria to transform the carbohydrates into a more digestible form. The Mediterranean herbs and lemon take this fermented cauliflower to the next level.
Fermenting vegetables is a great way to keep healthy snacks readily available. A few tablespoons can be added to any meal for flavor and variety on the plate.
Mediterranean-Style Fermented Cauliflower
- Prep Time15 min
Ingredients
- 1 head of cauliflower
- 1/4 preserved lemon
- 2 cloves garlic
- 2t peppercorns
- 2 bay leaves
- 1T fresh basil
- 1T fresh oregano
- 1T fresh thyme (lemon thyme is ideal)
- 1/2t red pepper flakes
Brine
- 4c filtered water
- 2T celtic sea salt
Instructions
Brine
Make the brine by dissolving the sea salt into the 4c of filtered water. Do not use chlorinated water as it will kill the culture.
Cut the cauliflower into small florets and pack into a quart-sized mason jar.
Add the herbs, spices and lemon to the jar. If you do not have fresh herbs 1t of dried herbs can be substituted. If you do not have fermented lemons (preserved lemons), you can use thin slices of fresh lemon. The preserved lemon adds a depth of flavor and acts as a starter for the culture.
Cover the vegetables with the room temperature brine. Make sure that every piece is submerged. You can use a jar weight or a small plastic bag with a few Tbsps of water to keep the water level high.
Fermenting
Cover the jar loosely with a lid so that the bubbles can escape. Put the jar on a saucer in a cabinet or closet away from direct light for 5-7 days.
Begin tasting the cauliflower after 3 days or when the brine turns cloudy. The vegetable should still be crunchy but not raw and smell slightly sour but pleasant. When you are pleased with the taste, cover the jar tightly with a plastic lid and place in the refrigerator.
Storage
The vegetables will last for months in the refrigerator. When the brine gets low top up with more brine water.
This probiotic treat is my new favorite cauliflower recipe!
- 24 servings per container
- Amount per serving
- Calories0
- % Daily Value*
- Total Fat13.9 g19.31%
- Saturated Fat1.2 g6%
- Polyunsaturated Fat0.3 g
- Monounsaturated Fat0.3 g
- Sodium2095 mg91.09%
- Total Carbohydrate68.3 g24.84%
- Dietary Fiber18.1 g64.64%
- Total Sugars38.9 g
- Protein16.9 g33.8%
- Vitamin D (Cholecalciferol)0 IU0%
- Calcium1200 mg92.31%
- Iron8 mg44.44%
- Vitamin A2333 mcg259.22%
- Vitamin C (Ascorbic Acid)75 mg83.33%
- Vitamin E (Tocopherol)15 IU45.45%
- Vitamin K90 mcg75%
- Vitamin B1 (Thiamin)1.1 mg91.67%
- Vitamin B2 (Riboflavin)1.1 mg84.62%
- Vitamin B3 (Niacin)14 mg87.5%
- Vitamin B6 (Pyridoxine)1.5 mg88.24%
- Folate400 mcg100%
- Vitamin B12 (Cobalamine)0 mcg0%
- Vitamin B5 (Pantothenic acid)5 mg100%
- Phosphorus700 mg56%
- Magnesium320 mg76.19%
- Zinc8 mg72.73%
- Selenium55 mcg100%
- Copper0.9 mg100%
- Manganese1.8 mg78.26%
Wow, this looks just great. I’ve been craving fermented cauliflower so I’m heading out to buy some and will inoculate with a bit of my water kefir to help it along. The idea of a bit of preserved lemon is genius.