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Fermented Cauliflower, Carrots and Garlic

Perfect for snacking or adding to your meals for a probiotic boost. Sugar in the veggies are converted into lactic acid, leading to a tangy taste. Skill Level: Beginner

10 min Prep
4330 min Total
price per Serving

Nutrition Facts

Amount Per Serving
Calories 42
Protein 2.1g
Total Carbohydrates 9.1g
Dietary Fiber 2.9g
Net Carbohydrates 6.2g
Sugar 3.7g
Total Fat 0.3g
Saturated Fat 0.1g
Trans Fat 0.0g
Cholesterol 0.0mg
Sodium 796.3mg
SmartPoints® 0.0


  • 1 quart water, filtered, chlorine-free
  • 2 Tablespoons sea salt
  • 2 wide mouth quart mason jars
  • 3 cloves fresh garlic, crushed
  • 3 cups cauliflower florets
  • 3 carrots


  1. In a bowl, pan, or measuring cup, stir the sea salt into the measured water until dissolved.
  2. Place the crushed garlic in the bottom of the jar, then layer the carrots and cauliflower on top.
  3. Fill up the remaining space in the jar with the salt solution. 
  4. Use a wooden or plastic utensil to release any air bubbles trapped along the sides of the jar.
  5. If necessary, use small clean weights on top of the vegetables so that they are completely submerged under the brine.
  6. Cover each jar (see Tips section below). Leave at room temperature, ideally around 70 ┬░F.
  7. You will start to see some bubbling around after about 24 hours or so. If you are using a tight-fitting lid, gently loosen the lids every day to let some of the gas escape.
  8. The vegetables will be ready anywhere from 5 to 14 days. The longer they sit in the brine at room temperature, the tangier they'll be. 
  9. When you would like to stop further fermentation, place the jar in the refrigerator to store for up to a couple of months.


Keep in mind that cooking destroys those good-for-you probiotic bacteria. Try chopping the fermented veg and adding them to grain-based salads such as tabouleh or chop them small and use them in place of capers. If you do decide to add them to a cooked dish such as soup, add them at the last minute after you've turned off the stove.

It is crucial that the vegetables remain below the brine so that they are not exposed to oxygen. 

You can cover the jars with something breathable, like a paper coffee filter, a tea towel, or several layers of cheesecloth. Use a rubber band to hold the cover in place.

Alternatively, you can use a tight-fitting lid, but you will need to open the jar every day to let some of the gasses escape.

Another option is to purchase special fermentation lids that have a one-way valve that allows carbon dioxide to escape while preventing oxygen from entering the jar.

Price Per Serving based on average national price: excludes store savings and local grocery store pricing