These lacto-fermented “pickled” green beans make a tasty snack or finger-food. Kids, and adults, love them! They are a nutritious snack packed with probiotics for health and enzymes that enhance digestion.
Lacto-fermented, or cultured, vegetables and condiments are a great way to get plenty of beneficial “good” bacteria in your gut. Read more about fermented vegetables in our article “Lacto-fermented Vegetables & Fruits…Give Them a Try”.
- ¾ to 1 pound fresh green beans
- 1 large clove garlic, thinly sliced
- pinch red pepper flakes
- 1 teaspoon dried dill OR 3 to 4 sprigs fresh dill
- 1½ Tablespoons unrefined sea salt
- 2 cups filtered water
- Place half of the sliced garlic to a clean quart-sized mason jar, followed by the red pepper flakes and dill.
- Snap off the stem-end of green beans. Blanch green beans in boiling water for 2 minutes, then immediately transfer to a bowl of ice water until no longer hot. Drain the blanched beans well and pat dry with paper towels.
- Add green beans to your jar, stem-end down, packing them close together….it helps to lay the jar on its side at first. Fill the jar completely with the green beans, but do not pack them in too tight. Sprinkle remaining garlic slices on top of beans in jar.
- In a bowl, or large glass measuring cup, mix together the water and salt. Pour this mixture into your jar of beans to cover, being sure to leave 1-inch space from the top of the jar for expansion. (If the brine does not cover, simply make up another batch using the same ratio of salt to water.)
- Place lid (preferably air-lock lid) on the jar tightly. If using air-lock fill with water according to instructions. Allow to ferment (culture) for 3 days at room temperature, checking after day 2. When they are done, the beans will smell and taste “pickled”, but they should still be slightly crisp.
- Remove air-lock lid, if using, and replace with storage lid — transfer to cold storage.
*Sugar-Free / Grain-Free