Fermented Green Beans
By Gill Murray 19 Oct 2017
LAST MODIFIED
6 Sep 2018
Ingredients:
- 1 litre fermenting jar sterilised
- 400g green beans
- 2 garlic cloves
- handful of fresh dill
- 1 litre filtered water
- 2 tbsp good quality sea salt
Method
1. Wash and trim the green beans and pop them inside the jar. Trim them to fit the length of the jar.
2. Add in the dill and garlic cloves to the jar.
3. In a jug, mix 125ml of the water with the salt and stir until the salt has dissolved. Add in the remaining water, stir then add to the jar. There should be enough to cover the beans but if not then make more up and add in.
4. Close the jar loosely. If it is a screw cap then just screw lids on loosely or remove the rubber seal if you're using a jar like the one I did in the image.
5. Leave in a cool dark place for 4-7 days. The brine will start to go cloudy. Open occasionally and taste. They should smell like pickles. Once fermented you can move to the fridge where fermentation will continue but at a much slower rate.
These beans should keep for up to a month. Enjoy them straight out the jar or chop them up and add them to grain based salads.
Anyone who regularly reads food mags and recipe blogs would be forgiven for thinking the recent superfood parade that has been rolled out for fermented foods is yet another culinary trend dreamt up to make the #InstaCooks look clever. Not so! This time round the scientists are backing up the benefits and encouraging us all to go out and grow ourselves some good-gut- bacteria.
This fermented green beans recipe is a tasty way to give your gut a healthy boost, improve your immune system and give your body lots of beneficial bacteria and goodness. Pop them into a salad or eat them straight from the jar if you prefer!