Mediterranean Diet Fermented Carrots
Brighten up your meals with these Mediterranean Diet Fermented Carrots—a zesty, probiotic-rich side dish brimming with vibrant flavors and gut-friendly goodness. This simple recipe combines crunchy carrots with aromatic garlic, fresh dill, peppery bay leaf, and whole black peppercorns for a savory, herbaceous infusion. Naturally fermented in a tangy sea salt brine, these carrots are a nutritious and delicious snack, salad topper, or complement to your favorite Mediterranean-inspired meals. With minimal prep time and no cooking required, this foolproof recipe is the perfect way to embrace the health benefits of fermentation while savoring bold, authentic flavors.
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Recipe Information
Ingredients
- 500 grams carrots
- 1 liter water
- 20 grams sea salt
- 2 whole garlic cloves
- 1 sprig fresh dill
- 1 whole bay leaf
- 10 pieces black peppercorns
Instructions
Rinse the carrots thoroughly under running cold water. Peel them if preferred or scrub them well to keep the skins. Cut the carrots into sticks, approximately the size of your little finger.
In a saucepan, combine 1 liter of water with 20 grams of sea salt. Heat gently until the salt fully dissolves, then remove from heat and allow it to cool to lukewarm or room temperature.
Sterilize a large jar or several smaller jars by pouring boiling water into them and letting it sit for a few minutes. Pour out the water and let jars cool slightly.
Place the garlic cloves (crushed slightly to release flavors), fresh dill sprig, bay leaf, and black peppercorns at the bottom of the jar.
Pack the carrot sticks tightly into the jar, leaving about 1-2 inches at the top.
Pour the cooled saltwater brine over the carrots, ensuring they are fully submerged. Leave at least 1 inch of space at the top of the jar to allow for expansion during fermentation.
If necessary, use a fermentation weight or a small, clean stone to keep the carrots submerged under the brine.
Seal the jar loosely with a lid or cover with a clean cloth secured with a rubber band to allow gases to escape during fermentation.
Place the jar in a cool (18-22°C or 65-72°F), dark place for 5-7 days. Taste the carrots after 5 days, and if they have reached your desired level of tanginess, they are ready.
Once fermented to your liking, seal the jar with a tight-fitting lid and transfer it to the refrigerator to slow down fermentation.
Enjoy your Mediterranean fermented carrots as a snack, salad topping, or side dish just like that!
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9678 mg | 421% | |
| Total Carbohydrate | 53.0 g | 19% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 23.7 g | ||
| Protein | 5.5 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1691 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
