Lacto-Fermented Dill Garlic Dragon Tongue Green Beans

Is your garden producing a lot of green beans, but tired of the normal green bean recipes? Why not try lacto-fermented dill, garlic, green beans!

These lacto-fermented dill, garlic, green beans are the perfect side dish to any meal, or a nice twang to any recipe, plus they are very good for your gut health. Simple to make and delicious too. All you need is a good jar, water, organic veggies, salt, (seasonings are optional) and a lid or fermenting lid.

We used dragon tongue green beans out of my garden but you can use any variety you like.

Benefits of lacto-fermented dill, garlic, green beans.

Lacto-fermented foods, which is another way of saying “pickling,” are rich in healthy probiotics that support good microbiome diversity in your gut. So much of our food in the stores is lacking these days. You can ferment all different kinds of vegetables, and it will give you the same benefits of a great probiotic, for less and better for you!

• Microbiome—the collective genomes of the micro-organisms in a particular environment
• Microbiota—the community of micro-organisms themselves
• Microbiota diversity—a measure of how many different species and, dependent on the diversity indices, how evenly distributed they are in the community. Lower diversity is considered a marker of dysbiosis (microbial imbalance) in the gut and has been found in autoimmune diseases and obesity and cardiometabolic conditions, as well as in elderly people

Lacto-Fermentation Process

Traditional lacto-fermentation involves submerging vegetables in a brine solution— salt and water. There are also methods of fermenting without added salt. The salt-brine method involves two stages: 

In stage one of lacto-fermentation, vegetables are submerged in a brine  that is salty enough to kill off harmful bacteria. The Lactobacillus (good guys) survive this stage and begin stage two.

In stage two of lacto-fermentation, the Lactobacillus organisms begin converting lactose and other sugars present in the food into lactic acid. This creates an acidic environment that safely preserves the vegetables – and gives lacto-fermented foods their distinctive tangy flavor.

Some strains of Lactobacillus bacteria support digestion and immunity and may help protect against inflammation and chronic disease, including some types of cancer.

Fermented, Not Canned

While lacto-fermentation is a common and traditional form of pickling and preserving vegetables, it is not the same thing as canning and is not used for long-term preservation.

How long does lacto-fermented foods last?

Many fermented foods are edible for two months or more, and their flavors develop and become more acidic over time. Typically, you begin eating a fermented food once it has reached the desired level of fermentation and you finish it before the end of its “shelf life,” during which time the flavors will mature and change. By contrast, canning involves some form of sterilization and is intended to preserve food in its canned state for long periods, often for a year or more.

What foods can I lacto-ferment?

In general, firm vegetables, such as beets and turnips, are best for lacto-fermentation. Softer vegetables, like tomatoes and cucumbers, can be more difficult. Broccoli, brussels sprouts and other “gassy” foods give off a strong odor when fermented, so it’s best to mix them with other vegetables in your recipe. Some of the most common foods used for lacto-fermentation include:

• cabbage
• carrots
• radishes
• garlic
• cucumbers
• turnips
• snap peas
• cauliflower 
• green beans

Things to keep in mind when lacto-fermenting green beans

First, you want to make sure you use filtered water because the chlorine and other chemicals in most municipal tap water can interfere with the fermentation process. It is also not necessary to sterilize the jar for this recipe; just make sure it is very clean.

Ingredients: per 1/2 gallon

• 2 tablespoons sea salt
• 4 cups filtered water
• 5 cloves garlic
• 1 tablespoon dill seed
• 10 peppercorns

How to make it

1. Gather the ingredients.
2. In a measuring cup, dissolve salt in filtered water.
3. Wash green beans and snap off stem ends and tips.
4. Pack beans in tightly until there is no room for one more bean. The green beans will shrink a bit as they ferment, but packing them in tightly ensures that they will stay immersed in brine and not float up out of it.
5. Add the garlic, dill, and peppercorn to the jar.
6. Weigh the green beans down so that they remain completely submerged. You may use a scrubbed rock, a small plastic bag filled with water and sealed, or a purchased weight.
7. Once the jar is full, pour salt brine over green beans. They must be completely covered by brine. Cover the jar loosely with a lid or ferment lid.
8. Place the jar on a small plate to catch overflow that may happen during active fermentation. Leave the jar at room temperature for 5-7 days.
9. After 5-7 days place them in the fridge and enjoy! It is normal for the beans to continue to ferment in the fridge but at a much slower pace. They are good for the next two months.

Tips:

• You can enjoy your fermented green beans straight out of the jar as a pickle, or use them in recipes.
• Keep in mind that cooking destroys those good-for-you probiotic bacteria. Try chopping the fermented beans and adding them to salads, or chop them small and use them in place of capers. If you do decide to add them to a cooked dish such as soup, add them at the last minute after you’ve turned off the stove.