Fermented Brussels Sprouts with Garlic and Toasted Pepper

Why Do Fermented Brussels Sprouts Stink?

These fermented Brussels sprouts smelled like farts for the first two weeks of fermentation. The smell is much more intense and stinky than sauerkraut. So, I had to put the whole jar in a Ziploc bag and burp the jar on the patio, so my kitchen wouldn’t smell completely awful.

But I swear these Brussels sprouts are still so worth fermenting and arguably one of the most beneficial vegetable ferments. The bad smell is actually from compounds that are incredibly good for you!

The Health Benefits

The fart smell is an excellent indicator that microbes are working to make the beneficial compounds in Brussels sprouts more bioavailable. The “stink” during fermenting comes from beneficial sulfur-containing compounds. Lactic acid bacteria convert glucoraphanin in Brussels sprouts into sulforaphane, and sulforaphane can smell quite bad. However, sulphoraphane is also an amazing health-promoting compound. It can reduce inflammation, may have anti-cancer effects, and supports cardiovascular, gut, and liver health.

Lactic acid fermentation is even being studied scientifically to enhance the production of sulforaphane from glucoraphanin in other cruciferous vegetables, such as broccoli. (source)

Fermented Brussels Sprouts with Toasted Peppercorns

For this recipe, I wanted to try something new with spices. I’ve been experimenting with toasting certain spices before using them in meals and recipes. So I figured why not try out toasting my spices for fermentation too! I pan toasted the peppercorns to bring out the flavors and essential oils before tossing them in the jar with the Brussels sprouts.

To toast peppercorns, add one tablespoon of whole peppercorns to a dry skillet (no oil) and toast over medium-high heat for 2-3 minutes, stirring constantly, until they become very fragrant. You may hear some of them pop, and that’s totally normal.

Things You May Need:

32 Oz Mason Jars

Australian Sea Salt

Plastic pH Test Strips (pH 0-14)

Regular Mouth Rust Proof Mason Jar Lids

Wide Mouth Fermentation Weights

Kitchenaid Dual Platform Scale

How Long to Ferment Brussels Sprouts?

It takes at least 14 days to fully ferment Brussels sprouts. I really love the flavor best at about 21 days of fermentation, but any time between 14-28 days is great!

How to Eat Fermented Brussels Sprouts

There are many great ways to enjoy these fermented Brussels sprouts and here are some of my favorites:

• Lightly chopped and added to pasta salad
• They’re a great addition to any charcuterie board
• This one will kill the beneficial microbes, but you can roast them and serve them as a side dish on Thanksgiving!

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Fermented Brussels Sprouts with Garlic and Toasted Pepper

Fermented Brussels sprouts may smell like farts at first, but with two to three weeks of fermentation they transform into a delicious, sour, health promoting pickle.

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• Prep: 20 minutes
• Total Time: 336 hours 20 minutes

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Ingredients

• 320 grams Brussels sprouts, halved
• 50 grams fresh garlic
• 1 tablespoon black pepper corns, toasted
• 400 grams water
• 20 grams salt

Instructions

1. This recipe at 1x works best with a 32-ounce wide-mouth jar. Please see the equipment recommendations above. Please use fresh Brussels sprouts (not “triple washed”).
2. To toast the peppercorns, add one tablespoon of whole peppercorns to a dry skillet (no oil) and toast over medium-high heat for 2-3 minutes, stirring constantly, until they become very fragrant. You may hear some of them pop, and that’s totally normal.
3. Wash all of your fermentation equipment (jar, weight and lid).
4. Wash your Brussels sprouts in cool water.
5. Slice all the Brussels sprouts in half, and slightly crush and peel the garlic cloves.
6. Place your kitchen scale on the counter. Turn it on and set it to weigh in grams.
7. Weigh out the designated amounts of all your ingredients.
8. Add everything to the mason jar.
9. Place the lid on the jar, and secure. Shake the jar vigorously for 2 minutes to dissolve all the salt.
10. Remove the lid. Place your clean fermentation weight in the jar, making sure to submerge the Brussels sprouts, garlic, and weight fully in the liquid. (it’s okay if it’s not immediately submerged all the way, the sprouts will release more liquid over the next few hours)
11. Secure the lid to the jar (you don’t need to tighten it significantly; just close it).
12. Let the Brussels sprouts ferment for 14 days at room temperature. (I highly recommend placing the whole jar in a plastic zip bag to reduce bad smells! You can bring the whole bag outside to burp the jar). 
13. If you tighten the lid a lot, you should burp the jar daily when it is bubbling. You can also open up the jar and check the lid. Rinse it with hot water if you see any stuck on spices or vegetable debris. 
14. After 2-3 weeks, remove the fermentation weight and smell and taste test. Your fermented Brussels sprouts should smell pleasantly sour and taste tart and salty!
15. Store in the fridge.

Kaitlynn Fenley Author, Educator, Food Microbiologist

Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.

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