Fermented Beets

How do you feel about beets? Love them? Hate them? Like enough to tolerate them? I will be honest, raw beets do not really scream comfort food to me but...fermented beets is a totally different beast and I will take this rich tasting, colorful and gut healing goodness anytime anywhere. 
Beets juice helps lower blood pressure and increase blood flow throughout the body, including the brain due to nitric acid production. Beets have a high fiber content that helps prevent constipation and are packed with nutrients. They are a good source of folate and betaine that together lower blood levels of homocysteine and hence, lower risk of heart attacks and strokes. These nature candy colored vegetables are high in manganese, potassium and vitamin C.
Are you motivated to add beets to your meals?
Nutrition Facts
Fermented Beets
Amount Per Serving (1 g)
Calories 71
% Daily Value*
Sodium 688mg30%
Potassium 442mg13%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 9g10%
Protein 2g4%
Vitamin A 45IU1%
Vitamin C 6.7mg8%
Calcium 26mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Prep Time 5 mins
Cook Time 5 mins
Resting time 3 d
Total Time 10 mins
Course Side Dish
Servings 4
Calories 71 kcal


  • 4 cups beets shredded
  • 1 tsp salt himalayan
  • 1 tsp black pepper
  • 1 cup vinegar optional


  • Add shredded or julienned beets to a large mixing bowl and add salt and pepper.
  • Wash your hands thoroughly and mix well..
  • (Optional) Just like cabbage, beets can produce enough juice to make their own brine. There is nothing wrong in skipping vinegar all together in fermentation process.  I add it to the beets if I am pressed for time and need to speed up the fermentation process. 
  • Keep mixing until beets start releasing juice.
  • Transfer to a mason jar and press to ensure beets are fully covered in their own juice. 
  • Cover glass jar with coffee filter or paper towel wrapped around the opening and secured with a rubber band.
  • Leave fermented beets on a kitchen counter in a warm spot away from direct sunlight for proper fermentation for 1-5 days. Then mix and turn beets mixture using a clean spoon once a day to let it breath during the fermentation process. Make sure it is covered in released fermented beets juice.
  • The longer the beets ferment, the more sour they become. Taste beets with a clean fork to avoid contamination. When it reaches the desired taste, cover the glass jar with a lid and transfer to the fridge. It should keep for at least 2-3 months refrigerated. 


Serving: 1gCalories: 71kcalCarbohydrates: 13gProtein: 2gSodium: 688mgPotassium: 442mgFiber: 3gSugar: 9gVitamin A: 45IUVitamin C: 6.7mgCalcium: 26mgIron: 1.1mg
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If I could have one salad every week for the rest of my life, this would probably be it. It has so many simple ingredients, and yet, but soooo many complex flavors. It’s so refreshing, yet filling that it really became my family’s favorite. Most people don’t think about beets when they think about salad. But trust me on this – the simple tastes of spicy arugula, tangy goat cheese and red wine vinegar, sweet beets and umami toasted walnuts pair really well to create tasteful complexity that makes you want to reach for that extra bite over and over again. I find myself craving this dish for breakfast, lunch and dinner- it’s that good! Add some fried or boiled chicken or turkey meat, steamed or fried salmon fillet, or even cooked beans for a vegetarian version as your protein and you’ve got yourself a full meal that is lip-smacking-deliciously satisfying.



This sauerkraut is one of the easiest thing you will ever make.

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