So you have a bunch of unripe, green tomatoes and you’re wondering what to do with them?! Fermenting green tomatoes is literally the BEST use of green tomatoes I’ve ever eaten!
Fermenting is a great way to ease digestion of otherwise possible harder to digest foods, such as unripe tomatoes. Fermentation, or lacto – fermentation, named for the abundance of lactic acid, is an age-old process that can preserve and revive your green tomatoes, you’ll never want to ripen them again!
Why ferment green tomatoes?
Fermentation supports digestion by adding beneficial bacteria (probiotics) to the gut, which help break down food and make nutrients easier to absorb. During fermentation, compounds like enzymes, organic acids, and vitamins are produced, further aiding digestion and supporting a healthy gut environment.
Plus, Probiotics from fermented foods can also reduce bloating and support a balanced gut microbiome for overall digestive comfort. Lastly, green tomatoes are unripe, which means they have a firm, sometimes astringent taste; fermentation is just the ticket!
Health benefits of fermented green tomatoes
Fermented green tomatoes offer numerous health benefits, especially when it comes to gut health. The fermentation process enhances the nutritional profile of tomatoes and provides bioactive compounds that can support digestion, immunity, and overall well-being. Below are some of the key benefits supported by research:
Rich Source of Probiotics
One of the most significant benefits of fermented foods is their probiotic content. Probiotics are live bacteria that are beneficial for gut health. The fermentation process encourages the growth of these beneficial microorganisms, which play a key role in maintaining a balanced gut microbiome.
Research has shown that a diverse gut microbiome is essential for proper digestion, nutrient absorption, and immune function. Fermented foods like green tomatoes can help support the growth of beneficial bacteria while inhibiting the growth of harmful pathogens. A well-balanced gut microbiome is associated with better digestive health, reduced inflammation, and even improved mood and mental health.
Enhanced Nutrient Bioavailability
Fermentation can increase the bioavailability of nutrients, making them easier for your body to absorb.
Specifically, fermentation helps break down compounds in food that can interfere with nutrient absorption, such as phytates. This allows for greater access to vitamins and minerals, including those found in tomatoes, like Vitamin C, potassium, and folate.
Supports Digestive Health
Fermented foods are naturally high in digestive enzymes, which aid in breaking down food and improving the efficiency of digestion. The beneficial bacteria present in fermented green tomatoes can help restore and maintain a healthy gut flora.
This is particularly important for individuals with digestive disorders like irritable bowel syndrome (IBS), as studies have demonstrated that a balanced microbiome can alleviate symptoms like bloating, constipation, and diarrhea.
Moreover, the lactic acid produced during fermentation has been shown to support the growth of beneficial bacteria while lowering the pH of the gut, creating an environment that inhibits the growth of harmful bacteria.
Potential Benefits for Immune Function
A healthy gut microbiome is closely linked to immune health. Around 70-80% of the body’s immune system is located in the gut, which is why gut health plays such a crucial role in immunity.
Some studies also suggest that probiotics can help with gut-associated lymphoid tissue (GALT) function, which is involved in protecting the body from pathogens and harmful microorganisms. Therefore, fermented green tomatoes may just bolster your body’s natural defense mechanisms.
Ingredients and equipment
If you’re new to lacto-fermentation, check out my starter blog post on How to Ferment Vegetables.
To make fermented green tomatoes you need:
- a canning jar, preferably one with a wide mouth and base. I find these easiest to really get in there and press down to create your brine.
- A fermentation weight, my preference is a plastic bag filled with brine, but feel free to experiment. Check out my DIY fermentation weight blog for ideas!
- Wooden spoon (or a clean fist :)), you use this to create your brine
- Cutting board, kitchen scale, measuring scoops and spoons
The ingredients are simple:
- Washed; firm & unblemished green tomatoes
- Salt: I like Redmond’s real salt, or any unrefined salt is a good choice. Although you can use iodized salt, many will have an anti-caking ingredient that may cause off color or flavors. Also remember that some salt is more coarse than others which will affect the level of salt you taste.
- Garlic & onion
- Spices: Black peppercorn, fennel seeds, mustard seeds and dill seeds, or dill weed works too!
The fermentation process for green tomatoes
Fermenting green tomatoes is a simple process that requires just a few ingredients and some patience. Here’s how to do it:
Instructions:
- Prepare the Tomatoes: Slice your green tomatoes into thick wedges or leave them whole, depending on your preference.
- Create the Brine: Measure out your salt and spices, mash with a mortar and pestle. The salt helps to encourage fermentation while also acting as a preservative.
- Combine Tomatoes & spices: In a large glass bowl, mix the cut tomatoes, salt and spices, allow to marinate for 10 or 15 minutes. This time allows the salt to break down the plant cell walls and pull out the liquid, thus creating the brine.
- Ferment: Transfer the mixture to a jar and seal the jar loosely with a lid and store it in a cool, dark place for 3-7 days. Check daily, and “burp” the jar (open it briefly) to release any gas buildup.
- Taste Test: After a few days, start tasting your tomatoes. They should be tangy, and once they’re to your liking, move them to the fridge to slow down the fermentation process.
How to eat fermented green tomatoes
Now that you’ve made your own batch of fermented green tomatoes, you’re probably wondering how to use them! Here are a few ways to incorporate them into your meals:
- Salads: Add sliced fermented green tomatoes to salads for a tangy twist on a classic.
- Sandwiches & Wraps: Layer them into sandwiches or wraps for a delicious, gut-boosting ingredient.
- Pair with Grilled Meats or Roasted Vegetables: The acidity of fermented green tomatoes pairs beautifully with grilled meats or roasted veggies, helping balance rich flavors. Just don’t cook the green tomatoes, serve them cold!
- Salsas and Dips: Chop fermented tomatoes and mix them into salsa for a unique, probiotic-rich twist. You can also add them to yogurt-based dips.
- Fermented Condiments: Use your fermented green tomatoes as a base for homemade relishes or condiments.
- Eggs: my personal favorite, combining these tangy, yummy tomatoes with your humble egg dish!
Storage and Shelf Life
Fermented green tomatoes will last 2 – 3 months in the fridge. Note that flavors will evolve over time, during the fermentation and into the fridge, since the fridge simply slows food deterioration, it doesn’t halt it altogether.
Frequently Asked Questions
In short, no. The firm texture of green tomatoes is really what makes this so good and pickle-like! Red tomatoes will be sweeter, and softer… just not the same.
The fermentation time for green tomatoes typically ranges from 3 to 7 days, depending on the ambient temperature and your taste preferences. Here’s a general guide:
– 3 to 4 days: For a lighter, milder flavor with just a hint of tang. Ideal for those who prefer a less fermented taste.
– 5 to 7 days: For a more robust, tangy flavor. The tomatoes will continue to ferment and develop more complex flavors the longer they sit.
You should check the tomatoes daily after three days, tasting them to see if they’ve reached the level of tanginess you prefer.
During this time, the tomatoes will gradually soften and become more acidic as beneficial bacteria work to ferment them. Once they reach your desired flavor, transfer the jar to the refrigerator to slow down the fermentation process.
Keep in mind that warmer temperatures (around 70°F/21°C) will speed up fermentation, while cooler environments will slow it down.
Fermented green tomatoes will keep for 2-3 months in the refrigerator. That’s why it’s a great way to preserve your garden (and your gut health)!
You’ll know. Most of the time ferments spell off, look fuzzy, unusually cloudy, or slimy – these all mean you should start a fresh. For another safey measure, check your ferments with a pH test strip, I like these. Once you’ve reached a pH of 4.6 or less, your ferment is safe to consume.
Check out my post on the Dangers of Fermentation.
Great question! My favorite method is a plastic bag with brine. Check out my post for more ideas on DIY Fermentation Weights.
Generally, no. A green tomato is an unripe tomato. Lycopene comes from ripened, red tomatoes. Although the levels fluctuate within varieties, soils, age and ripeness of the fruit.
If you’re interested in learning more about the saftey of green tomatoes, check out my post Can you Eat Green Tomatoes – all about the safety of unripe, green tomatoes.
Embracing Fermentation at Home
I hope you give this recipe a try. Embarking on your fermentation journey can be a hard concept to grasp, it’s an unusual thing to leave food on the counter, slowly rotting, intentionally… 🙂
But trust me when I saw, you’ll discover such wonderful flavors, and gut health benefits that supplements will never be able to bottle!If you liked this recipe, check out a similar staple, Fermented Onions.
Fermented Green Tomatoes
Equipment
- Chefs Knife
- Measuring Scoops & Spoons
- Kitchen Scale
- Wooden spoon, or wooden rolling pin, pickle pounder
- Large glass bowl
Ingredients
- 2 pounds green tomatoes, ~4 cups of whole, uncut tomatoes
- 2 tsp salt
- 1 whole garlic clove, minced
- 1/2 tsp black peppercorn
- 1/2 tsp dill seeds, or dill weed
- 1/2 tsp fennel seeds
- 1/2 tsp mustard seeds
- 1/4 cup red onions, sliced
Instructions
- Wash and core all tomatoes and place in a bowl.
- Measure 2 – 3 teaspoons salt and sprinkle over the tomatoes. Allow to rest for 10 – 15 minutes. This helps create a brine.
- Peel and mince the garlic and slice the onions, add to the tomatoes.
- With a pestle and mortar, crush the remaining spices. Add to the bowl of tomatoes and stir to combine.
- Transfer the tomatoes to a glass fermenting jar, ideally with a wide base and mouth.
- Once the tomatoes are in the jar, using your clean hand or wooden spoon, press down to create a brine that covers the tomatoes. This may take effort.
- Wipe the rim of the jar, cover the tomatoes with your preferred fermentation weight.
- Allow to ferment for 4 – 7 days. These are delicious on their own, a top a sandwich, or with eggs!
- Store in a refrigerator once fermented.
Notes
- I consistently found a pH of less than 4.6 was reached after 3 – 4 days, therefore, they’re safe to eat anytime after that. The longer they ferment the softer and more tart the flavor.
- Leave some headspace in the jar, you may have overflow if you pack your jar too tight. To keep your space clean, regularly burp and place jars on towels to soak up any mess.
I am trying this recipe but I could not get anywhere near enough liquid out of the tomatoes to cover them. Don’t see how anyone could. I made some brine and added that, hopefully my salt ratio ended up okay.
Cyndy, thanks for the feedback! Green tomatoes do have a little less liquid than red, however you should be able to creating a brine with enough force, try two things next time. First be sure to push firmly, next be sure to let the salt sit for 10 or 15 minutes per the recipe to allow the salt to breakdown the cell walls of the tomatoes. That said, I found I hit a pH of less than 4.6 within a few days, so using less salt should be okay since the fermentation window is so brief.