Homemade fermentations have become a real phenomenon in modern vegetarian cooking. They allow you to create a wide range of tasty, nutrient-rich, and healthy products. If you want to make your own plant-based yogurt, prepare original pickles, or discover other fermented delights, this article is for you. We will explore the basics of fermentation, its benefits for a vegetarian diet, and guide you in making recipes that you can easily reproduce at home.

What is Fermentation

Fermentation is a natural process in which microorganisms (bacteria or yeasts) transform certain elements like sugars into acids, gases, or alcohols. This chemical reaction occurs in a favorable environment, usually well-tempered and with little exposure to air. This process allows food to be preserved longer, develop complex aromas, and enhance their nutritional value.

There are several types of fermentation. In cooking, we mainly encounter:

• Lactic fermentation (for example, for sauerkraut or lacto-fermented vegetables).
• Acetic fermentation (for vinegar).
• Alcoholic fermentation (for beer, wine, kombucha).
• Propionic fermentation (notably in the formation of certain cheeses).

In a vegetarian diet, fermentation is an excellent way to explore varied flavors while enjoying certain health benefits linked to probiotics. Ferments help preserve and vitaminize fruits and vegetables, make certain nutrients more bioavailable, and diversify the composition of your gut flora.

Why Ferment in a Vegetarian Diet

In a vegetarian diet, we commonly use many fruits, vegetables, legumes, and grains to balance the diet and provide necessary nutrients. Fermentation naturally fits into this approach for several reasons:

1. Enrich the Gut Flora: Fermented foods contain beneficial bacteria (probiotics) that can support the balance of the gut microbiota. A healthy gut contributes to better nutrient absorption and proper immune function.

2. Value Seasonal Vegetables: Fermenting allows for the extended preservation of vegetables. For example, when you have a surplus of cabbage during winter, you can turn it into sauerkraut or kimchi. This avoids waste and lets you enjoy delicious fermented vegetables.

3. Introduce New Aromas: Fermentations impart tangy, sometimes spicy, often character-rich flavors. In vegetarian dishes, the vibrant notes of fermented foods can enhance simpler preparations.

4. Facilitate Digestion: Some vegetables or grains can be difficult to digest. Fermentation helps make them more digestible by reducing substances that can cause digestive discomfort.

In short, fermentation is a major asset for those who eat vegetarian, bringing both complex flavors and nutritional benefits.

Basics for Successful Homemade Fermentations

Before diving into specific recipes, let’s go over some key principles for successful fermentations:

1. Hygiene: Wash your hands, clean your utensils. Even though some bacteria are our friends, it’s important to follow certain hygiene measures to avoid unwanted contamination.

2. Temperature: Fermentations generally occur between 20°C and 30°C. Too high temperature fluctuations can slow down or even stop the process. Similarly, too much cold can put the bacteria on pause.

3. Exclusion of Air: For lactic fermentation, prolonged contact with air is avoided. Use sterilized jars that you close properly. For plant-based yogurts, the notion of air applies differently, but it is also important to cover or close your containers to avoid contamination.

4. Salt or Fermentation Agent: For vegetable lacto-fermentation, salt plays a crucial role. It creates a salty environment that promotes the development of good bacteria and inhibits pathogens. For yogurts, it’s a ferment or probiotics that will allow the transformation of plant milk.

5. Patience: Fermentation is a time-dependent process. The good microorganisms need a few days to a few weeks to achieve an optimal result depending on the recipe.

With these principles in mind, you already have a good foundation to embark on fermenting adventures. Let’s now move on to some popular and accessible homemade ferments: plant-based yogurt and pickles. We will also mention other more advanced options if you want to go further.

Making Homemade Plant-Based Yogurt

Plant-based yogurt is one of the simplest and most rewarding preparations to make at home. It requires no particular culinary skills and can be made with various bases: soy milk, almond milk, coconut milk, etc. Here is a basic recipe to make delicious soy yogurt.

Ingredients

• 1 liter of plain soy milk (preferably unsweetened)
• 1 sachet of lactic ferments for yogurt (available in organic stores) or 1 store-bought plant-based yogurt for seeding
• Optionally, 1 tablespoon of cornstarch to improve texture (optional)

Equipment

• A container or glass jars
• A yogurt maker (recommended) or an oven capable of maintaining a temperature of around 40°C
• A spatula and/or whisk

Preparation

1. Heat the Soy Milk: Pour the soy milk into a saucepan and heat it to about 40°C. You can check the temperature with a kitchen thermometer or simply ensure the liquid is warm to the touch and not burning.

2. Incorporate the Ferments: Remove the saucepan from the heat and add the sachet of lactic ferments or the plant-based yogurt. Stir gently to evenly distribute the ferments without creating too much foam. If you want to improve the texture by making it thicker, you can incorporate a tablespoon of cornstarch previously dissolved in a little cold milk at this point.

3. Fill the Jars: Pour the mixture into glass jars that you will place in your yogurt maker. If you are using an oven, place the jars in an ovenproof dish and maintain the temperature around 40°C. Close the jars (with a lid or plastic wrap).

4. Fermentation: Let ferment for 8 to 12 hours, or longer if you want a stronger taste. Check the texture and taste from time to time. The longer you let it ferment, the firmer and slightly tangier the yogurt will be.

5. Cool and Store: Once fermentation is complete, close the jars tightly and place them in the refrigerator. The yogurt will thicken a little more as it cools. It is recommended to consume them within the following week.

Additional Tips

• You can sweeten your plant-based yogurt after fermentation, for example with agave syrup or maple syrup.
• To vary the pleasures, experiment with different plant bases: almond, hazelnut, or coconut. However, some milks (almond, rice) ferment less well than soy because they may lack proteins.
• Feel free to add fresh fruits or homemade jams when tasting.

Making Pickles and Lacto-Fermented Vegetables

Pickles are vegetables marinated in brine or vinegar (or a mixture). In the Anglo-Saxon tradition, the term “pickles” often refers to vegetables or fruits soaked in vinegar for long preservation. But in the realm of lacto-fermentation, “salting” is more appropriate. Here are two different methods: salt fermentation and vinegar marinade.

Quick Vinegar Pickles

Quick pickles, sometimes called “quick pickles,” are a simple way to impart an instant tangy flavor to your vegetables. This method does not actually involve fermentation as vinegar is used. However, it is appreciated for its taste and speed.

Ingredients

• 500 g of vegetables (cucumbers, radishes, red onions, carrots, etc.)
• 250 ml of apple cider vinegar or white vinegar
• 250 ml of water
• 1 tablespoon of sugar (optional)
• 1 tablespoon of salt
• Spices of choice (mustard seeds, peppercorns, dill, etc.)

Preparation

1. Sterilize the Jars: Thoroughly wash glass jars and boil them for a few minutes. Let them air dry.

2. Prepare the Marinade: In a saucepan, mix water, vinegar, salt, and optionally a bit of sugar if you want to soften the acidity. Bring to a boil then remove from heat.

3. Fill the Jars: Cut the vegetables into slices or sticks. Pack them tightly into the jar. Optionally add spices. Pour the hot marinade over, ensuring the vegetables are completely covered.

4. Seal and Store: Seal the jars tightly and let cool at room temperature before placing them in the refrigerator. The pickles will be flavorful after 24 hours and can be stored for several weeks.

Lacto-Fermentation of Vegetables

Lacto-fermentation (or lactic fermentation) is more traditional. In this method, naturally occurring lactic bacteria on the vegetables transform sugars into lactic acid. The result is preparations with subtle flavors and excellent health benefits. Sauerkraut, for example, is made by lacto-fermentation from cabbage.

Ingredients

• 1 kg of vegetables (white cabbage, carrots, beets, radishes, etc.)
• 20 g of unrefined sea salt (2% of the total weight of the vegetables)
• Optionally, aromatics (caraway seeds, coriander, garlic, etc.)

Preparation

1. Prepare the Vegetables: Wash and finely cut the vegetables. If you choose cabbage, slice it into strips. You can also mix several vegetables for a colorful result.

2. Massage with Salt: Place the vegetables in a large bowl and add the salt. Knead with your clean hands for a few minutes. The vegetables will start to release their water.

3. Fill the Jars: Transfer the vegetables to a sterilized jar. Pack them firmly to bring the brine to the surface and avoid air bubbles. The vegetables must be submerged in their own juice before sealing. If necessary, add a little brine (water + salt) to ensure the vegetables are completely covered.

4. Fermentation: Close the jar or place a lid without screwing it too tightly, to allow gases to escape. Leave the jar at room temperature (between 20°C and 25°C) for a few days. To avoid excessive pressure, you can slightly open the lid daily or use jars with seals that let air escape.

5. Storage: Taste as you go. When the desired level of acidity is reached (about 7 to 10 days), place the jars in a cool place, where fermentation will slow down. The vegetables can be stored for several months in the refrigerator, continuing to develop their flavor.

Tips for Successful Pickles and Fermentations

• Play with spices and aromatics: Dill, fennel seeds, chili, garlic, or ginger can give very varied flavors to your vegetables.
• Regularly check for bubbles or scum: A small whitish deposit may sometimes form on the surface. If it doesn’t show colored mold, simply remove it.
• Experiment: Root vegetables (carrots, beets) give excellent results, as do cabbage, cucumbers, green beans, or peppers. You can adjust fermentation times according to your preferences.

Other Ferments to Discover

In addition to plant-based yogurt and pickles, the world of homemade fermentations is extremely vast. Here are some inspiring ideas:

Kombucha

Kombucha is a slightly sparkling drink obtained by fermenting sweetened tea with a symbiotic culture of bacteria and yeast called “SCOBY.” It is appreciated for its probiotic properties and tangy taste. You can personalize your kombucha by playing with the type of tea used (green, black, white) and adding fruits or spices (ginger, raspberries, etc.) during a second fermentation.

Water Kefir

This ferment is prepared using water kefir grains immersed in sugar water. Again, bacteria and yeasts transform the sugar into acids and gases, making the drink effervescent and tangy. Water kefir can be flavored with lemon slices, dried figs, or ginger. A refreshing drink ideal for summer.

Homemade Tempeh

Tempeh is an Indonesian-origin food obtained by fermenting soybeans (or other legumes) with a specific fungus (Rhizopus oligosporus). Once fermented, tempeh appears as a compact white-gray block. It is an excellent source of plant-based proteins. Making it at home requires equipping yourself with Rhizopus spores, available in some specialized online stores. The process is a bit more advanced but fascinating for vegetarian cooking enthusiasts.

Health Benefits of Fermented Foods

Fermented foods offer a range of health benefits, particularly appreciated in a vegetarian diet:

• Probiotic Supply: Lactic bacteria, yeasts, and other microorganisms present in these foods contribute to the diversity and health of the gut flora. This often translates into better digestion and immune system support.
• Vitamin Synthesis: Some microorganisms can synthesize vitamins during fermentation, notably B vitamins and vitamin K2.
• Better Digestibility: Fermentation processes pre-digest certain compounds that can be difficult to assimilate. For example, the fermentation of legumes reduces antinutrients, facilitating their integration into the vegetarian diet.
• Nutrient Preservation: Fermentation being an ancient preservation method, it allows vitamins and minerals in food to be retained longer.

It is important to remember that the exact beneficial effects can vary from one individual to another. The key is to incorporate fermented foods into a balanced and varied diet.

Practical Tips and Precautions

Even though fermentation is a relatively safe process (good bacteria create an acidic environment not conducive to the survival of pathogenic bacteria), some precautions are necessary:

• Clean Equipment: Clean jars, utensils, and hands are the first barrier against contamination. Avoid using poorly cleaned wooden utensils to stir your preparations.
• Monitor Appearance and Smell: If you see bright-colored mold or a strangely colored liquid, it’s best to discard the batch. A slight whitish film can be normal, as long as there is no foul odor.
• Don’t Force It: If the smell or color of a fermentation doesn’t inspire confidence, it’s better to be cautious and discard it rather than take a risk.

Finally, as with any homemade preparation, a bit of common sense allows you to safely enjoy these delicious fermented recipes.

Integrating Fermented Products into Your Vegetarian Meals

To enjoy your homemade ferments, feel free to incorporate them into your daily meals. Here are some ideas:

• Plant-Based Yogurt: Use it as a base for a creamy sauce by combining it with fresh herbs, lemon juice, and a few spices. It can also replace sour cream in desserts.
• Pickles and Lacto-Fermented Vegetables: Serve them alongside grain dishes or composed salads. The tangy kick enhances the taste and adds a crunchy note.
• Kombucha: Enjoy it well chilled or prepare a mocktail by adding pressed fruits (orange, lemon, grapefruit).
• Tempeh: Sauté it in a pan with a drizzle of olive oil and vegetables. Add soy sauce or tamari for flavor. It can also be sliced and marinated for a nourishing sandwich.
• Sauerkraut: Sprinkle it on a bowl of whole grains or vegetarian burgers to add a tangy flavor.

Feel free to explore different combinations and adjust quantities to your taste. Fermented foods are versatile and adapt to many preparations, sweet or savory.

Conclusion

Fermentation is an ancient culinary art that is regaining its place in vegetarian kitchens today. Making your own plant-based yogurt, preparing pickles, or lacto-fermenting vegetables is not only rewarding but also beneficial for health and the environment. Nutritionally, these products are rich in friendly bacteria and vitamins, contributing to a better balance of gut flora. Taste-wise, they bring a range of flavors, from tangy to spicy, that enliven your daily dishes.

As you embark on this journey, remember the basic rules: hygiene, using the right salt or ferments, controlling temperature, and monitoring consistency and aroma. You will quickly notice the simplicity of the process and get caught up in the fermentation game, varying vegetables, plant milks, and aromatics. With a bit of experimentation, you’ll discover a world of new tastes and take a step further towards an even healthier, ethical, and planet-friendly diet. So put on your apron and enjoy the pleasure of homemade fermentation. Happy culinary experiences.