9 Best Fermented Food Recipes for Gut Health

Fermented foods have been valued by various cultures for their distinct flavors and healthful benefits. From the tangy taste of sauerkraut in Germany to the soft, fluffy idlis of South India, these recipes showcase the art of fermentation that not only enhances taste but also promotes digestive health. Let’s dive into some easy-to-follow recipes that bring the goodness of fermented food to your kitchen.

1. IDLI: Soft and Fluffy South Indian Breakfast

Idli is a beloved breakfast staple from South India, known for its light and airy texture, made possible by the fermentation of its batter. Follow this easy recipe to prepare perfectly soft idlis at home:

Ingredients

• 2 cups of short-grain rice (such as Idli rice or Parboiled rice)
• 1 cup of split black gram lentils (Urad dal)
• 1/2 teaspoon fenugreek seeds (Methi seeds)
• 1/2 teaspoon salt
• Water (as required)

Instructions

1. Rinse the rice and lentils separately and soak them in water for at least 4 hours.
2. Drain the water, then grind the rice and lentils individually into a smooth paste using a grinder or blender.
3. Mix the ground rice and lentil paste together in a large bowl.
4. Add methi seeds and salt to the mixture and stir well.
5. Cover the bowl with a cloth and let the mixture ferment in a warm place for 12-24 hours.
6. Once fermented, the mixture will rise and have a sour smell.
7. Preheat an idli steamer or a pressure cooker with a steamer attachment.
8. Grease the idli molds with oil or ghee.
9. Pour the fermented mixture into the molds and steam for 10-15 minutes.
10. Serve the idlis hot with sambar, chutney, or your favorite accompaniment.

2. DOSA: Crispy South Indian Fermented Food

Dosa is a popular South Indian fermented crepe made from rice and lentil batter. Here’s a simple recipe to make crispy and delicious dosas at home:

Ingredients

• 2 cups of short-grain rice. Idli rice or Parboiled rice can be used.
• 1 cup of split black gram lentils or Urad dal
• 1/2 teaspoon of methi seeds (Fenugreek seeds)
• 1/2 teaspoon salt
• Water (as required)

Instructions

1. Rinse the rice and black gram lentils (Urad dal) separately, then soak them in water for at least 4 hours.
2. After soaking, drain the water and blend the rice and black gram lentils (Urad dal) separately until you achieve a smooth paste.
3. Combine the rice paste and the black gram lentil (Urad dal) paste in a large bowl.
4. Incorporate the methi seeds and salt into the mixture, stirring thoroughly.
5. Wrap the bowl with a cloth and let it rest in a warm area to ferment for 12-24 hours.
6. After fermentation, the mixture should rise and emit a sour aroma.
7. Heat a non-stick pan or a cast-iron skillet over medium heat.
8. Spoon some of the fermented batter onto the pan and evenly spread it to form a circular shape.
9. Cook the dosa for 1-2 minutes, until the edges start to curl and the surface is dry.
10. Carefully lift the dosa with a spatula, flip it over, and cook for another minute.
11. Serve the dosa hot with sambar, chutney, or your favorite accompaniment.

Variations

• Rava dosa (Semolina dosa): Add semolina to the batter for a crispy texture.
• Paper dosa (Thin dosa): Spread the batter thinly to make a crispy and delicate dosa.
• Masala dosa (Spiced dosa): Add spiced potatoes, onions, and chutneys inside the dosa for a flavourful filling.

3. Homemade CURD

Curd, or yogurt, is a fermented dairy product derived from milk. Here’s a straightforward method to make curd at home:

Ingredients

• 1 liter of milk (full-fat or low-fat)
• 1 to 2 tablespoons of live yogurt culture (or curd starter)
• Optional: sugar, salt, or flavorings like cardamom or cinnamon

Instructions

1. Heat the milk in a cooking pan over medium heat until it reaches a range of 85°C to 90°C.
2. Let the milk cool down to approximately 45°C to 50°C. This step is essential because high temperatures can destroy the beneficial bacteria in the starter.
3. Mix the curd starter gently into the cooled milk, ensuring it is thoroughly incorporated.
4. Top the saucepan with a lid or plastic film and place it in a warm, indoor location for 6-8 hours, or overnight.
5. The milk will ferment and thicken into curd during this time.
6. Once set, keep the curd in the refrigerator to make it chill and solidify further.
7. Before serving, feel free to add sugar, salt, or any preferred flavorings.

4. KIMCHI: Korean Fermented Food

Kimchi is a classic Korean side dish consisting of fermented vegetables, typically cabbage or radish, and seasoned with chili peppers, garlic, ginger, and various spices. Here’s an easy recipe to prepare this fermented food at home.

Ingredients

• 2 lbs cabbage, cut into 2-inch pieces
• 2 tablespoons coarse salt
• 1/4 cup chili flakes (gochugaru)
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1/4 cup fish sauce
• 1/4 cup rice vinegar
• 1/4 cup water
• Optional: scallions, carrots, cucumbers, or other vegetables

Instructions

1. Rinse the cabbage pieces under cold water to remove impurities, then drain thoroughly.
2. In a large bowl, dissolve the salt in water to make a brine, stirring until fully dissolved.
3. Submerge the cabbage in the brine and let it sit at room temperature for 2-3 hours, ensuring it’s completely covered.
4. Rinse the cabbage pieces under cold water to wash away any excess brine.
5. In a blender, combine the chili flakes, garlic, ginger, fish sauce, rice vinegar, and water to make the kimchi paste.
6. Mix the paste thoroughly with the cabbage in a large bowl, adding any optional vegetables and ensuring an even coating.
7. Transfer the kimchi mixture into a jar or container, pressing it down to eliminate air bubbles, and leave approximately 1 inch of space at the top.
8. Seal the jar and let it ferment at room temperature for 1 to 5 days.
9. Check the flavor periodically to gauge its progress.
10. After fermentation is complete, transfer the kimchi to the refrigerator to halt further fermentation. It will remain fresh for several weeks to months.

5. KOMBUCHA TEA

Kombucha tea is a fermented tea drink made with a symbiotic culture of bacteria and yeast known as SCOBY. Here’s a simple recipe to make kombucha tea at home:

Ingredients

• 1 SCOBY (you can purchase online or get from a friend)
• 1 gallon water
• 1 cup sugar
• 8 to 10 tea bags, using either black, green, or herbal tea.
• 1 cup of starter tea, either from a previous batch or store-bought kombucha.
• Optional flavorings such as herbs, fruit juice, or spices.

Instructions

1. Boil the water and then dissolve the sugar by stirring it in.
2. Take off the heat and place the tea bags in the water. Let them steep for 5-10 minutes, then discard the tea bags.
3. Allow the tea to cool down to room temperature.
4. Once cooled, add the starter tea and stir.
5. Gently add the SCOBY to the liquid, then cover the container with a breathable cloth or a paper towel.
6. Ferment in a warm, dark place for 7-14 days, depending on desired sourness and carbonation.
7. Taste and bottle when desired. Add flavorings, if desired.
8. Store in the refrigerator to slow down fermentation.

6. SAUERKRAUT: German Fermented Food

Sauerkraut is a traditional German dish prepared from fermented cabbage, known for its tangy flavor, crunchy texture, and probiotic health benefits. Here’s how you can easily make sauerkraut at home:

Ingredients

• cabbage (green, red, or a combination): 2.5 kg
  • salt: 1 tablespoon
  • caraway seeds (optional, for added flavor):1 tablespoon
  • juniper berries or blueberries (optional, for extra flavor): 1 tablespoon

Instructions

1. Shred the cabbage into thin strips.
2. In a spacious bowl, combine the cabbage with salt, caraway seeds, and juniper berries, if you’re including them.
3. Massage the cabbage mixture with your hands for about 5 minutes to release the juices.
4. Pack the mixture into a large jar or crock, pressing down firmly to remove air pockets and leave around an inch gap at the top.
5. Cover the jar with a cap or cheesecloth and store it in a cool, shaded area to ferment for 4-6 weeks.
6. Examine the sauerkraut periodically. By this time, push the cabbage down to keep it fully submerged in the liquid. After 4-6 weeks, taste it and refrigerate to stop further fermentation process.

7. DHOKLA: Gujrati Fermented Food

Dhokla is a beloved snack from Gujarat, traditionally made from a fermented batter of rice and chana dal. To prepare dhokla at home, follow this easy recipe:

Ingredients

• 1 cup rice
  • 1 cup chana dal (split chickpeas)
  • 1/2 cup card (yogurt)
  • 1/2 teaspoon ginger paste
  • 1/2 teaspoon of chili paste
  • 1/2 teaspoon of turmeric powder
  • 1/2 teaspoon of red chili powder
  • Salt, to taste
  • Water, as needed
  • Oil, for greasing
  • Chopped coriander, for garnish

Instructions

1. Soak the rice and chana dal separately in water for at least 4 hours.
2. Blend them individually into a smooth paste using a grinder or blender after draining the water.
3. In a large bowl, combine the paste.
4. Add ginger paste, chili paste, turmeric powder, red chili powder, and salt in the yogurt, and mix thoroughly.
5. Slowly mix in water until you achieve a thick, pourable batter.
6. Grease a steamer plate or metal cake pan lightly with oil.
7. Pour the batter into the prepared plate or pan.
8. Steam the dhokla for 15-20 minutes, or until it is fully cooked and feels firm to the touch.
9. Allow it to cool before cutting into desired shapes
10. Garnish with chopped coriander.

Variations

• Rava Dhokla: Incorporate semolina into the batter for a grainier texture.
• Khatta Dhokla: For a tangier flavor, increase the amount of yogurt or add lemon juice.
• Masala Dhokla: Enhance the flavor with additional spices or herbs.

8. TEMPEH: Indonesian Fermented Food

Tempeh is a traditional fermented soybean product that originates from Indonesia. Here’s a straightforward recipe for making tempeh at home:

Ingredients

• 1 cup dried soybeans, soaked overnight and drained
• 1/2 cup tempeh starter (Rhizopus oligosporus)
• 1/2 cup water
• Optional: additional grains or beans (e.g., rice, quinoa, black beans)

Instructions

1. Cook the soaked soybeans until they become tender, then allow them to cool down.
2. In a bowl, combine the cooled soybeans with the tempeh starter and water.
3. If desired, mix in additional grains or beans.
4. Transfer the mixture to a fermentation container or seal it in a plastic bag.
5. Incubate at a temperature of 75°F – 85°F (24°C – 30°C) for 24-48 hours.
6. Check the fermentation process: the soybeans should be held together by a white mycelium.
7. Once fermented, remove from incubation and store in the refrigerator.

9. NATTO: Japanese Fermented Food

Natto is a classic Japanese dish made from fermented soybeans, characterized by its pungent aroma and sticky consistency. Here’s a straightforward guide to making Natto at home:

Ingredients

• 1 cup of dried soybeans, soaked overnight and drained
• 1/4 cup of natto starter (Bacillus subtilis)
• Water, as required

Instructions

1. Cook the soaked soybeans until they are tender, then allow them to cool.
2. In a bowl, combine the cooled soybeans with the natto starter and enough water.
3. Incubate the mixture at 38°C – 43°C for 24 hours.
4. Check for fermentation: the soybeans should develop a sticky texture and a strong smell.
5. Variations:
6. Natto Miso Soup: Enhance miso soup by adding natto for a nutritious and flavorful starter.
7. Natto Stir-Fry: Sauté natto with vegetables, garlic, and ginger for a savory dish.
8. Natto Rice Bowl: Serve natto over rice, topped with grated daikon and soy sauce.
9. Natto Fermented Rice: Mix natto with cooked rice and let it ferment for a few days.

These easy recipes allow you to savor the diverse flavours and health advantages of fermented foods in your own kitchen. To learn more about how these ancient traditional fermented food nourish our gut health CLICK THE BLOG BELOW👇👇

Embrace the age-old practice of fermentation and enhance your meals with a wholesome touch.