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A mason jar of fermented green beans.

Lacto-Fermented Green Beans (aka "Pizza Beans")

Lacto-fermented green beans make a fantastic healthy snack. They're tangy, flavorful and crunchy and can be flavored up countless ways.
4.29 from 66 votes
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Course: Snack
Cuisine: American
Prep Time: 10 minutes
Fermenting Time: 14 days
Total Time: 14 days 10 minutes
Servings: 8 servings
Calories: 23kcal
Author: Carolyn Thomas

Equipment

  • Mason Jar
  • Fermenting Weight

Ingredients

  • 1 tsp dried oregano or 1 tablespoon fresh oregano
  • 2 cloves garlic large cloves
  • 4 cups green beans rinsed and snapped
  • 2 small tomatoes diced
  • 2 tbsp sea salt
  • 3 cups distilled water

Instructions

  • Gather all ingredients and supplies.
  • Add garlic and oregano to the bottom of a clean mason jar or fermenting crock.
  • Pack your green beans into the jar until about 1/3 full.
  • Add half of the diced tomatoes to the jar.
  • Pack in more green beans until the jar is about 2/3 to 3/4 full.
  • Add remaining tomatoes then top the jar off with as many beans as you can until filled to the shoulder of the jar (remember to really pack them in tightly!).
  • Sprinkle the sea salt into the jar then fill with water up to the first ring on the neck of the jar.
  • If using a fermenting weight, add it now so all food is completely submerged below the brine.
  • Using a two-part canning lid, place the lid onto the jar and gently screw down just until you feel resistance, then turn backward a half turn.
  • Allow the beans to sit at room temperature for two weeks.
  • Tighten lid down to fingertip tight, then move to cold storage. This could be a refrigerator, root cellar or cold storage (ideally, below 55 degrees).

Notes

  • If storing fermented green beans for long-term storage (more than a couple of weeks), sterilize your jars for 12 minutes prior to filling with food.
  • Using a fermentation weight is a great way to keep all food below the surface of the brine.
  • You can use a fermenting lid so you don't have to worry about "burping" your jar, or using a two-part canning lid, you can place the lid on and gently tighten the ring, then turn back half a turn so the jar can naturally burp as gasses build up.

Nutrition

Calories: 23kcal | Carbohydrates: 5g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1749mg | Potassium: 170mg | Fiber: 2g | Sugar: 2g | Vitamin A: 569IU | Vitamin C: 10mg | Calcium: 28mg | Iron: 1mg
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