How to Make Fermented Tomatoes

Fermented tomatoes are a tangy, probiotic-rich treat with a depth of flavor that enhances salads, salsas, pasta, and soups. This natural fermentation process preserves nutrients, improves gut health, and adds a boost of beneficial bacteria to your diet. Here’s a detailed recipe for making these healthy, delicious tomatoes, complete with their nutritional benefits.

Health Benefits

• Rich in Probiotics: Fermented foods promote gut health by introducing beneficial bacteria that support digestion and strengthen the immune system.
• Enhanced Nutrient Absorption: The fermentation process can increase the bioavailability of nutrients, making them easier for the body to absorb.
• Rich in Antioxidants: Cherry tomatoes are naturally high in lycopene and vitamin C, both of which support cellular health and reduce inflammation.
• Low in Calories: This snack is nutrient-dense but low in calories, making it perfect for healthy eating.

Flavor Profile:

Fermented tomatoes have a bright, tangy, and slightly salty flavor. The addition of garlic, herbs, and optional chili peppers adds depth, making these tomatoes savory with a hint of spice.

How to Make Fermented Tomatoes

Ingredients
For the Brine:
4 cups filtered, unchlorinated water
3/4 cup non-iodized salt

For the Tomatoes:
1 quart jar
Firm cherry tomatoes, washed
3 garlic cloves, peeled and halved
3 whole chili peppers (optional)
1 tsp fennel seeds
1 tsp mustard seeds
Fresh parsley
Fresh basil
Prepared brine

Instructions

Prepare the Brine:

• Combine water and salt in a saucepan over medium-high heat. Stir until the salt is completely dissolved.
• Remove from heat and allow to cool completely. Refrigerate for up to one week if preparing ahead.

Prepare the Tomatoes:

• In a clean quart jar, layer the cherry tomatoes, garlic, chili peppers (if using), fennel seeds, mustard seeds, parsley, and basil. Be careful not to burst the tomatoes.
• Press the tomatoes gently to ensure everything is snug but not crushed.
• Pour the cooled brine over the ingredients, ensuring the tomatoes are fully submerged.
• Use basil leaves, grape leaves, or plastic wrap to keep the tomatoes beneath the brine. Place a weight (or a ziplock bag filled with water) on top to prevent floating.

Fermentation Process:

• Place the jar on a plate and keep it at room temperature, away from direct sunlight.
• Check daily to ensure the tomatoes remain submerged in the brine. Add more brine if needed.
• Skim off any scum that forms on the surface—this is a normal part of the fermentation process.
• After 7 days, taste the brine. If it has a tangy, pickled flavor, proceed to the next step. If not, let the tomatoes ferment for a few more days. The brine will become cloudy, which is a sign of successful fermentation.
• Once the desired flavor is achieved, remove the weight, press the basil leaves down, seal the jar, and refrigerate. Allow the tomatoes to sit in the refrigerator for 2 weeks to deepen the flavors.

Storage and Usage:

• Fermented tomatoes will keep in the refrigerator for up to 6 months. Enjoy them as a snack, or add them to salads, salsas, pasta, or soups for a flavorful, probiotic kick.

Nutritional Breakdown (Per 1/4 cup serving)

Calories: 20
Protein: 1 g
Fat: 0 g
Carbohydrates: 4 g
Fiber: 1 g
Sodium: 150 mg
Vitamin C: 10% of the Daily Value (DV)
Lycopene: High (varies by tomato variety)

Print the Recipe Here