August is such an amazing time in the garden. Barely a day goes by that I’m not able to harvest a nice basketful of fresh vegetables.
Green beans are no exception, and they really benefit from daily harvesting. If beans are left on the plant too long, the plant will think it’s time to produce seed and will stop producing the flowers that turn into crisp, delicious green beans.
I’m not a fan of canned green beans, and I’m really not a fan of the way that canning can destroy nutrients. Freezing is a good option. I’ve yet to try dehydrating green beans, although it’s definitely on my to-do list.
I am, however, a huge fan of fermented green beans. They are tasty, still raw, and more nourishing after months in the refrigerator than the day they were harvested. Hard to beat that, isn’t it?
In Nourishing Traditions , author Sally Fallon states:
The proliferation of lactobacilli in fermented vegetables enhance their digestibility and increase vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.
And my lacto-fermented green beans last in my refrigerator for months and months. (For a primer on lacto-fermentation, see my post, Preserving Vegetables Through Fermentation).
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Lacto-fermented Green Beans
Ingredients
- 3 1/2 cups fresh green beans
- 2 - 3 cloves garlic
- 1/4 teaspoon red pepper flakes optional
- 3 cups water unchlorinated
- 2 tablespoons sea salt
Instructions
- Wash and trim the stem end off of the green beans. Cut in half if desired.
- Pack the green beans into a wide-mouth quart canning jar, or a Fido jar.
- Add the garlic and red pepper flakes to the jar.
- Dissolve the sea salt in the water, and pour over the green beans, leaving 1" of head space at the top of the jar. You may not need all of the water.
- Weigh the beans down so that they remain completely submerged. You may use a scrubbed rock, a small plastic bag filled with water and sealed, or a purchased weight.
- Place the lid on your jar. Cover with a tea towel and leave at room temperature for 5 - 7 days. Refrigerate. The beans will continue to ferment in the refrigerator but at a much slower pace. They may be eaten at any time.
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Phyllis says
I LOVE your posts !!! What I might ask you is if the beans can be a little past their ‘best-before’ date ? I have a lot of scarlet runners (pollinated by hummingbirds !) that hid on me and didn’t see the light until I went looking for them (it was an endlessly busy summer ..) I hate to have to turf them as the hummers did such a grrrreat job … Thank you in advance for your wisdom :0)
Susan Vinskofski says
Thank you for the sweet compliment, Phyllis! Well, technically they will work, but if you wouldn’t enjoy eating them cooked that way, you won’t enjoy them fermented either. So, it depends on how far gone they are. I know I enjoy my beans best when they are small.
YF says
Are there any concerns or health issues we should be aware of with these? I only ask because I’ve heard numerous horror stories about green beans, in particular, and food poisoning issues. They tend to be more about canning green beans, but I don’t want to poison my kids. LOL
Susan Vinskofski says
This article is about fermented pickles, but the same info would apply to green beans: http://www.pickl-it.com/faq/123/how-know-cucumber-pickles-spoiled/
Susannah says
Can you re-use the brine? I just did mine with salt and nothing else, and now I’m wondering if I can refill the jar with beans to capitalize on all the probiotics that developed? Thanks!
Susan Vinskofski says
Hi Susannah, yes, you can reuse the brine, but you may need to add to it. Keep in mind that the brine needs food (the green beans), so don’t let it sit too long before adding more green beans, or the probiotics will die off.
jolly hibbits says
I really like your philosophy.. Could you comment on the toxicity of Lectins and phasins in raw beans. Does fermenting them neutralize them? Some people think string beans must be blanched before fermenting,. Have you found this to be true? Thank you!!!