Fermented foods are the best (and least expensive) way to add probiotics to the diet. Fermented foods contain so many more strains of beneficial bacteria than you get in a supplement. This simple kimchi recipe is perfect for the beginner fermenter just starting out.
What is Kimchi?
Kimchi is a fermented vegetable dish that usually includes:
- napa cabbage
- Korean radish
- cucumber
- scallion
- red chili paste
- red pepper
- ginger
Kimchi can be made with a number of different vegetables and spices though. Kimchi is the oldest traditional food in Korea, dating to around 37 BC – 7 AD. In fact, it’s the countries national food!
What are The Health Benefits of Eating Kimchi?
Kimchi is gaining popularity among the healthy living community lately. And it makes sense — kimchi has many health benefits including the following:
- Live probiotics that help colonize the gut. Gut health is tied to mental health, immune function, and many other important functions in the body.
- Probiotic rich foods help with food cravings and are easier to digest than fresh vegetables.
- Antioxidants that help rid the body of toxins and support organ function.
Additionally, fermented foods typically have different vitamins than fresh vegetables. This is due to the fermentation process. Including fermented versions of certain vegetables in the diet helps you get a variety of nutrients.
Is Kimchi Good or Bad for You?
You may be confused if you’ve heard the most recent news. Studies have shown that kimchi consumption may increase the risk of stomach cancer. While this is concerning, we have to put it in perspective:
- Those that have an increased risk for cancer are eating mostly “pickled vegetables” and very few fresh vegetables.
- Lumping all kimchi into one group doesn’t give the whole picture. For example, cabbage kimchi actually reduces the risk of stomach cancer.
- There’s lots of other evidence showing kimchi and other fermented vegetables can reduce cancer risk.
Bottom line: Eating fermented vegetables (like kimchi) in moderation is fine and has many benefits. Fermented foods shouldn’t replace fresh vegetables. They should be treated like condiments and eaten alongside fresh vegetables.
How Do You Make Good Kimchi?
Though this simple kimchi recipe is easy to make, there is some science to it. Here are some tips for making amazing kimchi:
- Use what’s fresh and in-season – Like with any recipe, the fresher the food is, the better.
- Ferment in a room that is as close to 68 degrees as possible. Anything between 64 and 78 degrees should be fine though.
- Check the kimchi often – The temperature of the room affects how long it takes to ferment. To get the perfect taste, wait one week and then test every day or every other day.
- Be sure to keep the cabbage fully submerged in the brine to avoid mold growth.
If you follow these tips, you’ll have a tasty and healthy side dish to share with family and friends!
Simple Kimchi Recipe
Ingredients
- 1 large cabbage of choice
- 2 TBSP salt
- 1 bunch green onions
- 3 carrots
- 1 small daikon radish
- 4 cloves garlic
- a 2-inch piece of fresh ginger
- 1 tsp fish sauce
- 1 tsp red pepper flakes
Instructions
- Rinse cabbage and shake off excess water.
- Remove one outer leaf of the cabbage and set aside.
- Remove the core the cabbage and discard.
- Cut the cabbage into approximately 2-inch square pieces.
- Place cabbage pieces in a large bowl, sprinkle with the 2 tablespoons of salt, and toss.
- Set aside and allow to rest 30 minutes.
- While the cabbage is resting, chop the green onions into ½ inch pieces, peel and grate the carrots and daikon radish, and peel and grate the garlic and ginger.
- After the 30 minutes are up, use a wooden pounder or clean hands to gently mash the cabbage leaves to further release juices.
- Add the remaining vegetables, the fish sauce, and the red pepper flakes to the bowl of cabbage and mix.
- Pack the kimchi mixture tightly into a sterilized quart-sized wide-mouth jar, filling to 1 inch below the top.
- Fold the reserved outer leaf of the cabbage to fit on top of the kimchi mixture and press it down so that the brine covers the leaf.
- Top with a glass fermenting weight to keep the mixture below the brine.
- If you need more liquid to cover the cabbage, simply add a little filtered water to the top.
- Seal the jar, place it out of direct light, and allow it to ferment for 3 to 21 days, occasionally opening the lid to release pressure. Add or remove brine as needed throughout fermentation if the level is not maintained at 1-inch below the lip of the jar. You should see occasional tiny bubbles rising along the inner sides of the jar as the veggies begin to ferment.
- Refrigerate the finished kimchi after fermenting.
- Serve with beef, chicken, pork, seafood or alongside rice or other vegetables.
Notes
Nutrition
Have you ever fermented food? What’s your favorite fermentation recipe?
Kate
April 10, 2014 at 10:35 PMIs this supposed to be lacto-fermented? Shouldn’t there be some whey in there? Just wanted to clarify as at the bottom of the recipe you mentioned lacto ferments. Thanks!
Heather
April 10, 2014 at 11:39 PMHi Kate, it is my understanding that the word “lacto-fermented” means both “fermented with lactobacilli” and “favoring the growth of desired lactobacilli.” Though in many cases whey is used to get good bacteria started, it’s not always necessary in order to create an environment that favors the growth of lactobacilli. In the case of kimchi it is not needed. Hope that helps!
Sarah W.
April 10, 2014 at 11:05 PMPLEASE PLEASE tell me where you got those awesome jars with the glass lids and side clasps!!!!
I would do anything to find those!!!!!!
and great recipe 🙂
Much love,
Sarah
Heather
April 10, 2014 at 11:35 PMSarah, the jars are made by Weck. I have several of them and they’re awesome 🙂
ecokaren
April 11, 2014 at 9:14 AMSo happy to see my native food, Kimchi, being featured as healthy food everywhere. And great to see it here on Mommypotamous!
Despite the westerners’ criticisms about the foul smelling and strange looking veggie, kimchi has been our staple food for centuries. I can’t even eat pizza without kimchi, which, by the way, is to die for…kimchi topped pizza. Yum! Oh, and on hot dogs, instead of sour kraut! And hamburgers…so on…
Anyway, I love Carolyn’s recipe and is very similar to the one I have on my blog. Yay! http://www.ecokaren.com/2010/08/kimchi-recipe-demystified/
The only thing I’d suggest is to wash the cabbage before using. Even though the leaves are tightly grown, dirt, and, sometimes, dead bugs can be found in between the leaves. (especially organic napas) Ewwww, I know. And, you don’t have to grate radish. In fact, I love radish kimchi with just radish. They become crunchy and delicious after being fermented! You can even make cucumber kimchi too! (shown in my post)
Great job Carolyn! My grandma would be proud of this recipe! 🙂
Staci
May 29, 2015 at 2:31 PMThanks! I was wondering what I’d put it ON since I don’t really do starches, so I appreciate your examples!
Erica
April 11, 2014 at 2:29 PMI’ve been looking for a good kimchi recipe for a while and I’m excited to try this!
Could I leave out the fish sauce or would that throw off the fermentation somehow?
Thanks!
Real Food Carolyn
April 12, 2014 at 8:40 AMHi Erica!
Yes, you can omit the fish sauce. 🙂 The salt and naturally-occuring lactobacilli will take care of the fermentation. Hope you enjoy the kimchi!
-Carolyn
Amanda @ Mommypotamus Support
April 14, 2014 at 5:10 PMErica,
Heather says it will change the flavor but not affect the fermentation process.
Allie
May 31, 2014 at 6:39 PMHow do you sterilize the jars?
Amanda @ Mommypotamus Support
June 3, 2014 at 3:29 PMAllie, You may find this post helpful: http://www.countryliving.com/cooking/about-food/sterilizing-canning-jars.
Tanzi
June 21, 2014 at 4:50 PMI am unable to eat dairy, not even yogurt with this pregnancy, which usually I can tolerate. So since I know the benefits of probiotics to myself and to my growing baby I have tried eating lacto fermented veggies but I always end up with digestive problems afterwards. Is there a reason for this?
Joe
September 27, 2014 at 11:45 PMYES! Finally I find a recipe that doesn’t use sugar to make Kimchi. Thanks!
Christen
December 3, 2015 at 5:07 PMYou can grate some apples instead of using sugar 🙂
Pat
October 6, 2014 at 3:35 AMOnce made, how long does it last in the fridge. And can you freeze it?
Lori
October 18, 2014 at 6:29 AMAnother wonderful recipe! I know that I can always trust your food recipes and also your DIY. I do have one question. Should this be in the dark or just on the counter away from direct sunlight?
Thank you so much Heather and also your dedication to us all! Lori
Heather ~ Mommypotamus
October 18, 2014 at 9:14 AMAww, thank you for the kind word, Lori! And great question. I usually cover mine with a kitchen towel or keep it in a cabinet 🙂
Lori
October 18, 2014 at 10:49 AMThank you so much!
Kim
October 28, 2014 at 10:07 AMWouldn’t some added whey help with fermentation? Like 2 T. Would it hurt to add to this recipe?
Lori
November 6, 2014 at 6:04 PMOur family really enjoyed this recipe and I want to keep making it. It was very salty for us so I was wondering if one tablespoon of salt would be enough for the fermenting process to happen.
Thank you so much. Lori
montanamamma
October 2, 2015 at 10:02 AMMade this and love it! Here’s what I did differently, based on what was available to me:
Used green cabbage from garden, not Napa.
Used sweet onion from garden, not green.
Did not peel garden carrots.
Fermented for three days in mason jar with new nylon stocking stretched over lid to allow for aeration without infestation. Excellent! Now stored in fridge for further fermentation, but probably won’t be long as I’ll eat it quickly. Warning: this is very addictive 😉
Christen
December 3, 2015 at 5:53 PMThis recipe is very different from the ones Koreans consume daily. Although there are many varieties of Kimchi, the common one is a lot hotter due to more hot pepper powder and garlic used. I think this one is modified to fit the non-Koreans’ taste buds.
I have never had mold problems, and I don’t even sterilize, I just use a clean container and it’s fine. I think the mold might be because the recipe is somehow unbalanced. But then, leave it at room temperature for one day with my recipe, and put it in the fridge.
Don’t get me wrong, I am not criticizing. I am Korean born and raised and love Kimchi being recognized, but I think this recipe is too different from an ordinary one to be introduced as Kimchi maybe?. I am no food expert though…
Jeannette
December 21, 2016 at 8:50 PMhi
so mine got mold on the top . what can and or should I do . such a sad day !!
Stephanie
May 26, 2017 at 12:43 PMI used half a cup of hot pepper flake, I like it hot like traditional kimchi.
I am just wondering about the fact that there are no sugar to help fermentation. Wouldn’t it be better to add sugar or some kind of fruit?
Billy
June 7, 2017 at 5:05 PMThank you for this recipe Heather! It looks great. I have never made kimchi personally, but I have made sauerkraut and they seem very similar – I’d just need to throw in some chili powder and boom! Kidding.. but thanks again for sharing this! I can’t wait to try this at home.
Heather
July 11, 2017 at 5:17 PMI’m having difficulty finding fish sauce locally. Could I substitute diluted anchovy paste?