Lacto fermented onions. Be sure to get BBQ ready!

Lacto fermented onions make an ideal accompaniment for numerous dishes. If you don’t particularly enjoy the acidic taste of pickled onions, they make a great alternative. They can be served as an ‘onion salad’ alongside poppadoms in Indian cuisine, or as a scrumptious side dish at barbecues alongside hotdogs, burgers and more. We also enjoy serving them with a slow-cooked beef brisket or a succulent ribeye steak. And, whilst we’re talking BBQ. If you want to ditch the alcohol, consider swapping out your cold beer, with either an apple cider vinegar or kombucha.

Are fermented onions pickled onions?

Pickled onions are a great way to add a sour flavour to dishes and you’ve probably tried these lots of times. But, for a truly unique taste, fermented onions are the way to go. These onions are created through a process known as lactic acid fermentation. This involves allowing beneficial bacteria (Lactobacillus) and yeasts to break down the starches in the onion into lactic acid. This process creates a sour, tangy flavour and also preserves the onions for several months.

Unlike pickled onions, which are soaked in a vinegar-based solution, fermented onions are transformed by the bacteria and yeasts that break down the starches in the onion. This means that the taste and texture of fermented onions is very different to pickled onions. This makes them a great (and superior) addition to a variety of dishes.

Fermented onions are not just tasty, but they are also good for you. They are full of probiotics, which have been linked to a number of health benefits. Probiotics can help to improve digestion, reduce inflammation and even boost your immune system.

Pickled onions are great for adding a sour taste to dishes, but for something truly unique, and not something that you can really buy in the shops! Fermented onions are the way to go. Not only do they taste great, but they also have a number of health benefits. So why not give them a try today?

Pre and Probiotic Goodness from these Lacto Fermented Onions

This recipe is really easy to make. You’ll probably find that you will have a few batches on the go simultaneously, giving you a continuous supply. The key thing when using them is to make sure you don’t cook these lacto fermented onions – particularly after they have been fermented. This is to make sure that you don’t lose any of the probiotics for gut health. Plus don’t forget that onions are one of the best prebiotic vegetables to feed the gut microbiota, so this really is the ultimate fermented food for gut health!

This also helps give you another way of getting to your 30 different vegetables, as suggested by Tim Spector to aid with providing a varied diet for your gut microbiome.

What if you don’t like BBQ?

If you’re not a fan of BBQ, are you a freak? But seriously, there are plenty of alternatives. Go ahead and add these lacto fermented onions to a batch of homemade sauerkruat. It is simply divine and you will be very happy. We also regularly do this as an accompaniment to fasirt, a Hungarian ‘meatloaf‘. If you wish to maintain the Hungarian theme, why not try making your own Eros Pista! A recipe that we’ll cover in a separate post.

Making lacto fermented onions is fun activity for all the family

Not only do you get a great condiment to go with food, making lacto fermented onions is also a great activity to get the kids involved in. It’s an easy recipe for them to follow. And once the onions have been chopped up, they can be left to do most of the rest on their own. We find that our kids especially enjoying squeezing and mixing the salt in with the onions, to release the liquid. They also love shoving the onions in to the kilner jar. Two issues that you may experience are disappearing brine and kahm yeast. Both of these can occur, however in both instances they are harmless. They can however be worrying when making your first ferment.

What vitamins do fermented onions have?

Fermented onions are an incredibly healthy and versatile food, packed with essential vitamins, minerals, and antioxidants. Rich in Vitamin C, they are a great way to boost the immune system and protect against disease, as well as containing Vitamin B6, which aids in metabolism and energy production. Vitamin A, found in fermented onions, is essential for maintaining healthy eyesight and skin.

The fermentation process also increases the bio-availability of minerals, such as iron, potassium, magnesium, and calcium, as well as making dietary fibre more bioavailable. This can help with digestion and reduce cholesterol levels. The fermentation process also increases the availability of antioxidants, which can help to reduce inflammation and protect the cells from damage.

Fermented onions are a delicious and nutritious way to add flavour and health benefits to any meal.

If you like this recipe, check out these….

For more fermented veggie options, be sure to try:

• Wild garlic pesto and lacto fermented lemons
• Citrus fruit: taste bombs for any occasion
• Fermented Lemons for Unique Flavour
• Fermented Tomatoes: Unlock their Benefits
• Easy Fermented Cherries Recipe: Make Your Cherries Pop

Or, if you fancy a sweet treat, why not try:

• Delicious homemade foraged primrose curd

---