Fermentation is an easy, ancient process of preservation. Salt is dissolved in natural juice and/or water to make brine. Fermenting increases nutrient availability and eases digestion. Green beans are perfect subjects.
Brine preserves food due to salt content. In vegetables such as legumes, carrots and cauliflower, brine encourages growth of beneficial bacteria to start the fermentation process.
It's a simple dissolution of salt in water. Salt concentration in brine can vary. A concentration of about 5% salt to water is recommended for green beans, or 2.5 tsp salt per cup of H2O.
When green beans soak in brine, they absorb the saltwater. This triggers chemical reactions catalyzing the process of fermentation. Salt preserves the beans and promotes the growth of beneficial salt-loving bacteria.
Salt encourages lactic acid bacteria (LAB). These microbes munch on plant sugars to create lactic acid, which preserves food and enhances its flavor.
In fermentation, salt has several benefits.
Encourages Lactic Acid Bacteria: Salt fosters an environment where lactic acid bacteria (LAB) thrive, turning sugars into lactic acid, which imparts that distinctive tang.
Inhibits Spoilage: The presence of salt limits the growth of spoilage bacteria and molds, allowing LAB to dominate. For instance, concentrations of 2-5% are enough to destroy harmful bacteria.
Listeria can affect meat, but harmful vegetable bacteria are unlikely to survive in an acidic pH environment. In spoilage of fermented foods, C. botulinum spores can germinate if pH exceeds 4.6.
Maintains Crunchiness: Salt draws out moisture and retains the crispness of green beans. They stay crunchy throughout fermentation.
Enhances Flavor: The right amount of salt and the fermentation process itself can elevate the natural taste of green beans. The presence of salt enhances the natural flavors of the vegetables while imparting a savory, umami taste.
Nutritional Value: Salt helps maintain the nutritional quality of the food by inhibiting spoilage, ensuring that the final product retains essential vitamins and minerals.
Salt interacts similarly with legumes like green beans and fibrous vegetables like carrots and cauliflower. By drawing out moisture, salt helps create a concentrated brine that enhances flavor and alters texture.
Moisture loss allows legumes and other vegetables to absorb flavors better during fermentation, culminating in a robust taste profile. When carrots are brined, salt softens them slightly and enhances their natural sweetness.
For a substance to be classified as salt today, whether table salt, kosher salt, sea salt or Himalayan salt, it must contain at least 98% sodium chloride (NaCl). There's a slight difference in the other 2%.
Why Sea Salt is Recommended for Fermentation
Sea salt is often recommended for fermentation due to its unrefined nature. It doesn't contain anti-caking agents or additives found in some table salts, which may interfere with the fermentation process.
Sea salt is not specifically healthier than iodized salt, despite its visual appeal. It contains trace minerals, also easily sourced from other foods. Sea salt has less iodine, an object of controversy in table salt.
Iodized Salt
While iodized salt can be used in some cooking applications, it is usually not recommended for fermentation. This is because the iodine content may hinder fermentation processes and affect flavor.
Salt is iodized for health reasons. In the 19th century many people are afflicted with goiter, a thyroid disorder associated with iodine deficiency. The remedy of adding iodine to table salt is universally successful.
Anti-caking agents such as sodium aluminosilicate may be added to table salt. This product is widely used, also present in dried milk, egg mixes, sugar products, flour and spices.
While iodized salt can be used for fermentation, iodine may disrupt beneficial bacterial growth. Iodized salt can be used if non-iodized salt isn't available.
Non-iodized salt is illegal in countries such as India and Canada (even rock salt). In Norway, iodized salt is illegal. In America, it's up to the producer, and including iodine on nutrition labels is not mandatory.
Washing Beans
Lactic acid bacteria live on the bean skins. Washing beans can eliminate some of the naturally occurring LAB found on their surface. To retain LAB it's best to rinse beans lightly, or not at all if they're fresh picked.
Cutting Beans
Ends can be snapped off or left on. Beans are used whole or can be cut into pieces, which may reduce fermentation time due to increased surface area of the legumes.
Cooking Beans
Cooking beans before fermentation is a matter of personal preference. Raw green beans can be fermented directly, allowing for a crisp texture.
Blanching can soften them slightly, helping in flavor absorption while still allowing fermentation. Most bacteria, including food pathogens, spoilage bacteria and lactic acid bacteria perish at 71°C (160°F).
Cooking green beans before fermentation is not necessary. Raw beans offer the best access to sugars needed for fermentation. Cooking can also make them mushy. If softer texture is desired, use less fermentation time.
How to Prepare Brine
Brine can be added to beans in two primary ways:
Brine Solution: Prepare a brine by dissolving salt in water and then adding it to the beans. This method allows for even distribution of salt. For a standard recipe, mix 1 tablespoon of salt per cup of water. Stir to dissolve salt fully before adding it to the beans.
Direct Salt and Water Addition: Alternatively, mix the beans with salt first, allowing the salt to draw out moisture before adding water. This uses the natural bean juices in the brine.
Both methods are good, so the approach is more of a personal preference.
Nutritional Value of Bean Brine After Fermentation
The brine from fermenting beans also has nutritional benefits. Probiotics such as the LAB Lactobacillus promote digestive health, and contains minerals leached from the beans during fermentation.
The brine can be used as a quick nutrient shot or flavorful seasoning. Vegetable brine adds both taste and health benefits in soups, stews, savory smoothies, stir-fries and sauces.
Best Vegetables for Fermentation
Besides beans, some vegetables are ideal for fermentation due to their texture and moisture content. They include:
Cucumbers: They offer a refreshing crunch when fermented.
Carrots: Their natural sweetness takes tangy turn.
Cauliflower: This veggie stands up well during fermentation, absorbing flavors nicely.
Radishes: They ferment quickly and provide a peppery zest.
Beets: Flavor enhancement while reducing undigestible fibers.
Some vegetables should be avoided due to their high starch content or low acidity. These include:
Eggplant: It tends to get slimy due to water content and cellular composition.
Potatoes: These are too starchy and do not ferment well.
Mushrooms: They can introduce unwanted flavors and don’t hold up well. Mushrooms can be tasty pickled, but lose nutrition and can thwart digestive ease in the process.
Facts About Fermenting Legumes and Vegetables
Ancient Tradition: Fermentation is one of the oldest food preservation methods, dating back thousands of years.
Versatile Flavors: The flavor of fermented beans can be influenced by the type of spices or herbs added during fermentation. Common additions include garlic, dill, or chili flakes.
Health Benefits: Fermented foods are known to promote gut health, boost immunity, and can even improve mental well-being. Fermentation can reduce the amount of lectin, which benefits plants but can cause nutritional malabsorption in humans.
In agriculture, legumes are known for attracting nitrogen-fixing bacteria during their growth in soil, improving nutrient value of current and future crops. This is why beans are especially desirable for nutrient-rich fermentation. Farmers also rotate other crops with legumes to take advantage of this nitrogen empowering ability.
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