Why do fermented Brussels sprouts stink?
These fermented Brussels sprouts smelled like farts during the first two weeks of fermentation. The smell is much more intense and stinkier than sauerkraut. So I had to put the entire jar in a resealable bag and burp the jar on the patio so my kitchen wouldn’t smell terribly.
But I swear these Brussels sprouts are still worth fermenting and may be one of the most beneficial plant-based ferments. The bad smell actually comes from compounds that are incredibly good for you!
The health benefits
Fart odor is an excellent indicator that microbes are working to make the beneficial compounds in Brussels sprouts more bioavailable. The “stink” during fermentation comes from beneficial sulfur-containing compounds. Lactic acid bacteria convert glucoraphanin in Brussels sprouts into sulforaphane, and sulforaphane can be quite smelly. However, sulforaphane is also an amazing health-promoting substance. It can reduce inflammation, may have anti-cancer effects and supports cardiovascular, intestinal and liver health.
Lactic acid fermentation is even being scientifically investigated to enhance the production of sulforaphane from glucoraphanin in other cruciferous vegetables, such as broccoli. (source)
Fermented Brussels sprouts with roasted peppercorns
For this recipe I wanted to try something new with herbs. I have experimented with roasting certain spices before using them in meals and recipes. So I thought, why not try roasting my herbs for fermentation too! I pan roasted the peppercorns to bring out the flavors and essential oils before throwing them into the pot with the Brussels sprouts.
To roast peppercorns, place two tablespoons of whole peppercorns in a dry frying pan (without oil) and roast them over medium heat for 2-3 minutes, stirring constantly, until they become very fragrant. You may hear some of them popping, and that’s completely normal.
Things you may need:
How long do you let Brussels sprouts ferment?
It takes at least 14 days for Brussels sprouts to fully ferment. I really like the taste after about 21 days of fermentation, but anytime between 14 and 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 are a great addition to any charcuterie board
- This kills the beneficial microbes, but you can roast them and serve them as a side dish at Thanksgiving!
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Preparation:
20 minutes -
Total time:
336 hours and 20 minutes
- This recipe at 1x works best with a 32 ounce wide mouth jar. See equipment recommendations above. Please use fresh Brussels sprouts (not “triple washed”).
- To roast the peppercorns, place two tablespoons of whole peppercorns in a dry frying pan (without oil) and roast them over medium heat for 2-3 minutes, stirring constantly, until they become very fragrant. You may hear some of them popping, and that’s completely normal.
- Wash all your fermentation equipment (pot, weight and lid).
- Wash your Brussels sprouts in cold water.
- Cut all the Brussels sprouts in half and lightly crush and peel the garlic cloves.
- Place your kitchen scale on the counter. Turn it on and set it to weigh in grams.
- Weigh the indicated amounts of all your ingredients.
- Add everything to the glass jar.
- Place the lid on the jar and secure it. Shake the jar vigorously for 2 minutes to dissolve all the salt.
- Remove the lid. Place your clean fermentation weight in the pot, making sure to completely submerge the Brussels sprouts, garlic, and weight in the liquid. (it’s no problem if it’s not completely submerged right away, the sprouts will release more liquid over the next few hours)
- Attach the lid to the jar (you don’t need to tighten it tightly; just close it).
- Let the Brussels sprouts ferment for 14 days at room temperature. (I highly recommend placing the entire jar in a zip-top plastic bag to reduce odors! You can take the entire bag outside to burp the jar).
- If you tighten the lid tightly, burp the jar daily as it bubbles. You can also open the jar and check the lid. Rinse it with hot water if you see anything stuck to herbs or vegetable scraps.
- After 2-3 weeks, remove the fermentation weight and perform an odor and taste test. Your fermented Brussels sprouts should smell pleasantly sour and taste sour and salty!
- Store in the refrigerator.
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