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How to Make Fermented Vegetables Without Salt
Here are a few ways to lessen the amount of salt used in your fermented vegetables. Use at least two of these methods with each batch to guarantee success.
Recently Kris at Attainable Sustainable asked me how to determine how much salt to use in fermented vegetables. I came across a handy chart that said that some foods need less salt than other foods and the determination of how much salt is required depends on the vegetable and the cultural tradition. It seemed very scientific — you need a scale to weigh the salt.ย It led me to believe that if you somehow got it wrong, you might endanger your family. But it seemed much more complicated than it needed to be. So I did some research and experimenting.
What makes vegetables ferment instead of rot?
First of all, fermented vegetables ferment instead of rot because of the natural beneficial microbes in them. The job of the cook is to give those beneficial microbes the best possible environment to thrive and multiply. At the same time, the environment needs to discourage the bad microbes that cause rot from multiplying and overpowering the mixture. This is where the salt comes in. Salt inhibits the growth of microbes.
Food that is naturally high in moisture like finely cut cabbage requires less salt than food with a hard rind, like lemons, in order to discourage the bad microbes. Food that spoils faster, like herrings, requires more salt than food that is slower to spoil, like beets.ย Salt also causes osmosis — a transfer of juices from the vegetables that are replaced by brine, further inhibiting spoilage.
Letโs look at what actually goes on as vegetable ferment
When you start to ferment vegetables (or dough or fish) there are hundreds of different microbes on the surface that are vying for supremacy. Whether you end up with rotting food, mold, or nicely fermented food, depends on encouraging the good microbes, while trying to crowd out the bad microbes. The good microbes thrive in an acidic environment while the bad microbes donโt. Some microbes need air to multiply while the good microbes need an anaerobic environment.
You want to begin with more of the good microbes and less of the bad. Always wash your vegetables under cold, running water before you prepare them for fermented vegetables. This washes off some of the undesirable microbes right at the beginning. Wash and sanitize knives, cutting boards, jars, and bowls before you begin to make your ferment.
Salt inhibits the growth of yeast and delays the bad microbes from reproducing and this is why salt is commonly used in fermented vegetables. Use kosher salt or sea salt rather than table salt (Iodized salt) because the addition of iodine, an antimicrobial, will inhibit the good microbes, too and discolour your vegetables.
Inoculating a jar of fermenting vegetables with the good microbes will encourage the good microbes to reproduce at a faster rate, crowding out the bad microbes.ย This replaces some of the need for salt in your recipe.ย If your recipe calls for 2 tbsp of salt per quart — if you innoculate your vegetables with good microbes you can use 2 tsp of salt instead.
ย
The 3 stages of fermenting vegetables
Timing
What youโll see
Whatโs happening inside the jar
Day 1 to 2
Fine bubbles begin to form which break the surface when a knife is inserted inside the jar
Coliform bacteria begin the fermentation process. As it grows the mixture becomes more acidic.
Day 3 to 5
Large gaseous bubbles form inside the jar. The food is pushed up from the bottom against the weight. ย Unweighted food is pushed above the brine. The jar liquid overflows through the airlock.
The Leuconostoc bacteria are multiplying and continue lowering the pH in the vat. This crowds out the coliform bacteria.
Day 5 to 8
The bubbling slows down or stops. The vegetables fall down in the jar and the pressure stops building up.ย The ferment can be refrigerated. It will continue to develop while in storage.
The environment in the jar has become more acidic and the lacto-bacteria is thriving, while the other bacterium and yeasts are being crowded out. The lacto-bacteria are living and active inside the ferment. The fermentation can be slowed by refrigerating the ferment. It can be eaten now or the flavours can continue to develop over months. The jar contents are preserved in the acidic environment of the jar.
Sauerkrautโs microbiome
The transformation of cabbage into sauerkraut involves three successive colonisations of helpful bacteria that are dependent on the acidity of the brine solution. While we speak of โLacto-bacteria,โ as the catalyst for preserving vegetables by fermentation, in reality, the Lacto-bacteria require an acidic environment, which develops gradually during the fermentation process. The pH drops within the brine as Coliform bacteria begins the fermentation process. As the environment becomes more favourable the Coliform drops off and the Leuconostoc bacteria begin to proliferate, further increasing the acidity of the brine. Finally, the conditions within the crock are acidic enough for Lactobacillus to proliferate, while the other bacteria drop off. None of this is of conscious concern to the home fermenter though. The bacteria increases or decrease as the conditions become favourable. The resulting fermentation preserves the vegetables, increases the bioavailability of vitamins and minerals, and enhances both taste and texture.
Salt-free fermented vegetables
I was surprised to find out that salt isnโt necessary for fermentation. While it inhibits bad bacteria from proliferating before the good bacteria can crowd it out, inoculating the vat with the good bacteria will inhibit the bad without the addition of salt. The good lacto-bacteria will multiply rapidly, reducing the pH of the vat and crowding out the bad bacteria. (Itโs miraculous that bad bacteria cannot survive in an acidic environment โ who designed that?) Salt is also used for flavour though, so if you arenโt on a doctorโs mandated low-salt diet you may want to add a bit to taste.
Here are a few ways to lessen the amount of salt used in your fermented vegetables. Use at least two of these methods with each batch to guarantee success.
6 ways to make fermented vegetables with less salt
Celery
Add 5 stalks of celery, finely chopped to each quart of other vegetables. Or juice 5 sticks of celery and add them to the finely chopped vegetables. Celery adds flavour without extra salt.
Seaweed
Add ยฝ cup of dried dulse, kelp, bladderwrack, or other seaweed, per quart of vegetables. This contributes natural sodium and other trace minerals to nourish the good lacto-bacteria while inhibiting the undesirable bacteria. I buy my seaweed at Mountain Rose Herbs.
Whey
Add ยฝ cup of whey from cheese making or from straining yogurt to make lebna (yogurt cheese). The whey is rich in beneficial lacto-bacteria and will inoculate your fermented vegetables, crowding out the bad bacteria.
Add a starter
Take ยฝ cup of juice from a successful batch of fermented vegetables and use this to inoculate the new batch of fermented vegetables.
Use a probiotic capsule
You can add the contents of 3 probiotic supplement capsules to your batch of fermented vegetables to inoculate the vat. Use 3 capsules per 1 quart of prepared vegetables.
Use dried yogurt culture
When making homemade yogurt you need to begin with a starter culture. This powdered culture can also be used to inoculate fermented vegetables. Use ยฝ tsp in ยฝ cup of water, per quart of fermented vegetables.
What does it taste like?
Vegetables fermented without salt will have a sour, lemony taste – – more like a salad than a pickle. You can increase the lemony taste by adding a pinch of lemon zest before serving. They will be ready to eat in less than a week.
Try taking a batch of low-salt fermented vegetables to your next potluck for a healthy, probiotic, salad. A dash of olive oil enhances the digestibility of the fat-soluble vitamin A and beta-carotene in the fermented vegetables.
My favourite books about fermented vegetables:
The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
The Nourished Kitchen: Farm-to-Table Recipes for the Traditional Foods Lifestyle
Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness
Thank you SO much for this article. I’ve had a difficult time trying to make some items without salt. What kind/type/dosage is needed for the 3 probiotic supplement capsules? I have looked at many different ones but am unsure what will work.
Hi, I am wondering if I can use some of the juice from the store bought Kimchi as a starter in my Korean Radish Kimchi? Also, the starter kit I bought has a huge jar, 102 Oz ,and I only want to make one small batch to see how fermenting works. Does it matter that there is so much space between the mixture and the top? Also, how does the airlock work? The included directions were very lacking.
Thank you so much,
Sally
Hi, I too am looking for a low salt, possibly no salt Kimchi. Can I use some of the juice from my store bought Kimchi as a starter? Also, saw a question about unfiltered Apple Cider Vinegar but did not see the answer. Thank you.
Excited! to try and make my own Kimchi
Thanks for this great resource for those of us who must avoid salt in the diet. I’m wondering about using apple cider vinegar with the “mother” still in it. I imagine that will provide both the good starter bacteria plus adding some acidity early on in the process. Do you know if that would work?
I have made both sauerkraut and kimchi quite a number of times in the past but I stopped making and eating them a few years ago as I was starting to watch my sodium. Recently I’ve been craving sauerkraut so was wondering if it’s possible to make it salt free, hence how I found your site!
Ques: is there a reason that we should use the whey from straining yogurt instead of simply adding a couple of spoons of the unstrained yogurt itself? What about kefir? Can we add a couple of spoons of kefir instead of whey?
Another ques: with the salt free recipe,is it a must that we use a fermentation jar with an airlock? In the past I’ve successfully made regular salted sauerkraut in a regular airtight jar that I covered with a cloth secured by a band around the mouth during the fermentation stage. Can I use the same method for this salt free process?
With salt free you definitely want to add a starter. The salt slows down the fermentation so without it fermentation happens more rapidly. An airlock prevents jars from breaking. The vegetable ferment should be anaerobic, excluding oxygen from the process. Yogurt would not be a good substitute for whey. You can make whey by draining a bit of yogurt through a sieve or cheese cloth.
Hehe thanks so much for the fast reply! Yeah I have made homemade greek yogurt in the past and am familiar with straining it, just was wondering if it work too with simply scooping plain yogurt (by now you can tell that I’m looking for an easy way out lol lol). Thanks again, your article as well as your replies are helpful and useful for me.
i haven’t ever fermented anything. i have bought glass weights and the new self burping no water caps. i read that white wine could be substituted for brine. the thought came to me that perhaps i could use any wine. i am curious to know if that is factual?
I haven’t tried wine. I don’t think you’d get a lactoferment if you use wine, you would instead have an alcohol ferment. That’s not what you are looking for.
I thought your article was very good and helpful as well. I’ve been an advocate for fermented veggies for a long time and have done many gallons of dill pickles as well as sauerkraut and kimchi. These days though at 75 I have to cut back on my sodium intake, so I searched for low sodium ferments and found your page. However I differ with you on one thing, that is adding whey to your ferment. I’ve seen this on other sites as well. The fact is the bacteria in whey comes from a lactose or milk sugar ferment. That is how Lactobacillus got it’s name, because it was first studied in milk ferments. But there is no need to involve dairy products in a veggie ferment. At least that is my belief.
Yes you are correct. With low salt ferments though, the addition of a starter can ensure that no bad bacteria gets into the ferment before the good bacteria has a chance to fill the jar. Salt has that function in most vegetable ferments. When you omit it, you can help things along by adding a starter. Some starters include a probiotic pill, juice from a successful batch of fermented vegetables (my preference) or whey.
I don’t think so. The drying process removes the helpful bacteria that is needed for the fermentation process. But I’ve never tried to ferment food that’s already been dried. I might be wrong. Let me know if you try it and what happens.
I cannot tell you how excited I am about this article, as I need to make sauerkraut for my bullterrier who has an immune system problem and the saulty taste worried me. You have solved my problem – thank you very much!
When I listen,I learn………….
This simple ,but profound state,has changed my life……
Thank you for sharing,from your personal experience,I learned long ago,not as much sting when I learn from someone else trials am mistakes…
I was pleasantly surprised to find fermentation does not require salt,opens up a whole new world in fermentation,thanks again
..
There is quite a bit of naturally occuring sodium in the celery. A tip: Vegetables that are naturally high in minerals often taste “salty”. Orach and spinach are two examples.
New to the world of
fermenting but with my fist few batches I realized I do not like how salty everything tastes. So in researching I found your article. Thank you. Iโm going to try the 1/2 cup from my previous attempts first. Hoping that gives me the just right sourness I was hoping for. Do you know if roasting my fermented veggies kills all the good probiotics. I liove roasted radishes but donโt want all of my fermenting benefits to be lost.
Yes, you’ll lose the live bacteria if you roast it after fermenting. But you can get the best of both worlds by roast some of your ferment for flavor, and then adding in the live, raw ferment just before serving — 2:1 ratio. You’ll need to experiment to get the best flavor. Also if you dislike the saltiness you could try halfing the salt that the recipe calls. You might like it like that.
This is very interesting, I thought salt was absolutely required when it came to fermenting veggies! Apparently not.. Thank you for sharing the multiple ways on how to do this! Curious to see how using the different ways of fermenting will change the taste of the end product.
Nice work– we appreciate your review of the fermentation process, fermentation references, and your personal observations. This is a rich vein of information.
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Thank you SO much for this article. I’ve had a difficult time trying to make some items without salt. What kind/type/dosage is needed for the 3 probiotic supplement capsules? I have looked at many different ones but am unsure what will work.
Any of them will work.
Hi, I am wondering if I can use some of the juice from the store bought Kimchi as a starter in my Korean Radish Kimchi? Also, the starter kit I bought has a huge jar, 102 Oz ,and I only want to make one small batch to see how fermenting works. Does it matter that there is so much space between the mixture and the top? Also, how does the airlock work? The included directions were very lacking.
Thank you so much,
Sally
Hi, I too am looking for a low salt, possibly no salt Kimchi. Can I use some of the juice from my store bought Kimchi as a starter? Also, saw a question about unfiltered Apple Cider Vinegar but did not see the answer. Thank you.
Excited! to try and make my own Kimchi
Yes. That should work.
Thanks for this great resource for those of us who must avoid salt in the diet. I’m wondering about using apple cider vinegar with the “mother” still in it. I imagine that will provide both the good starter bacteria plus adding some acidity early on in the process. Do you know if that would work?
I have made both sauerkraut and kimchi quite a number of times in the past but I stopped making and eating them a few years ago as I was starting to watch my sodium. Recently I’ve been craving sauerkraut so was wondering if it’s possible to make it salt free, hence how I found your site!
Ques: is there a reason that we should use the whey from straining yogurt instead of simply adding a couple of spoons of the unstrained yogurt itself? What about kefir? Can we add a couple of spoons of kefir instead of whey?
Another ques: with the salt free recipe,is it a must that we use a fermentation jar with an airlock? In the past I’ve successfully made regular salted sauerkraut in a regular airtight jar that I covered with a cloth secured by a band around the mouth during the fermentation stage. Can I use the same method for this salt free process?
With salt free you definitely want to add a starter. The salt slows down the fermentation so without it fermentation happens more rapidly. An airlock prevents jars from breaking. The vegetable ferment should be anaerobic, excluding oxygen from the process. Yogurt would not be a good substitute for whey. You can make whey by draining a bit of yogurt through a sieve or cheese cloth.
Hehe thanks so much for the fast reply! Yeah I have made homemade greek yogurt in the past and am familiar with straining it, just was wondering if it work too with simply scooping plain yogurt (by now you can tell that I’m looking for an easy way out lol lol). Thanks again, your article as well as your replies are helpful and useful for me.
i haven’t ever fermented anything. i have bought glass weights and the new self burping no water caps. i read that white wine could be substituted for brine. the thought came to me that perhaps i could use any wine. i am curious to know if that is factual?
I haven’t tried wine. I don’t think you’d get a lactoferment if you use wine, you would instead have an alcohol ferment. That’s not what you are looking for.
I thought your article was very good and helpful as well. I’ve been an advocate for fermented veggies for a long time and have done many gallons of dill pickles as well as sauerkraut and kimchi. These days though at 75 I have to cut back on my sodium intake, so I searched for low sodium ferments and found your page. However I differ with you on one thing, that is adding whey to your ferment. I’ve seen this on other sites as well. The fact is the bacteria in whey comes from a lactose or milk sugar ferment. That is how Lactobacillus got it’s name, because it was first studied in milk ferments. But there is no need to involve dairy products in a veggie ferment. At least that is my belief.
Yes you are correct. With low salt ferments though, the addition of a starter can ensure that no bad bacteria gets into the ferment before the good bacteria has a chance to fill the jar. Salt has that function in most vegetable ferments. When you omit it, you can help things along by adding a starter. Some starters include a probiotic pill, juice from a successful batch of fermented vegetables (my preference) or whey.
Can freeze dried cabbage or cucumbers be fermented?
I don’t think so. The drying process removes the helpful bacteria that is needed for the fermentation process. But I’ve never tried to ferment food that’s already been dried. I might be wrong. Let me know if you try it and what happens.
I cannot tell you how excited I am about this article, as I need to make sauerkraut for my bullterrier who has an immune system problem and the saulty taste worried me. You have solved my problem – thank you very much!
Wow… I wish I knew about this sooner! What’s your opinion on applying this towards DIY kimchi?
When I listen,I learn………….
This simple ,but profound state,has changed my life……
Thank you for sharing,from your personal experience,I learned long ago,not as much sting when I learn from someone else trials am mistakes…
I was pleasantly surprised to find fermentation does not require salt,opens up a whole new world in fermentation,thanks again
..
There is quite a bit of naturally occuring sodium in the celery. A tip: Vegetables that are naturally high in minerals often taste “salty”. Orach and spinach are two examples.
New to the world of
fermenting but with my fist few batches I realized I do not like how salty everything tastes. So in researching I found your article. Thank you. Iโm going to try the 1/2 cup from my previous attempts first. Hoping that gives me the just right sourness I was hoping for. Do you know if roasting my fermented veggies kills all the good probiotics. I liove roasted radishes but donโt want all of my fermenting benefits to be lost.
Yes, you’ll lose the live bacteria if you roast it after fermenting. But you can get the best of both worlds by roast some of your ferment for flavor, and then adding in the live, raw ferment just before serving — 2:1 ratio. You’ll need to experiment to get the best flavor. Also if you dislike the saltiness you could try halfing the salt that the recipe calls. You might like it like that.
I am really enjoying your content and information. Thank you for the great research and making our healthy food even healthier!
This is very interesting, I thought salt was absolutely required when it came to fermenting veggies! Apparently not.. Thank you for sharing the multiple ways on how to do this! Curious to see how using the different ways of fermenting will change the taste of the end product.
Nice work– we appreciate your review of the fermentation process, fermentation references, and your personal observations. This is a rich vein of information.