Lacto-Fermented Dilly Green Beans



Before the days of modern refrigeration, civilizations had to preserve their foods in other ways. One way was through lacto-fermenting fruits and vegetables. 

Lacto-fermeting foods break down and “pre-digests” the starches and sugars in the food making it easier to digest. It makes them slightly fizzy, sour (think pickles), and very delicious! For more information on lacto-fermentation visit The Nourishing Gourmet.

Fermenting veggies is a very simple process. There are many methods but I prefer the Nourishing Traditions way of fermenting. 

The only equipment needed is a ball jar with lid, or any non-plastic/non-metal lidded container really. If you are a hard-core fermentor you might have air-locks and special pickling jars. That’s great! I’m pretty basic over here though and it gets the job done like it’s been done for thousands of years. 

Lacto-Fermented Dilly Green Beans

Yield: 1 quart


  • 4 cups of fresh, organic green beans
  • 3 cloves of garlic (peeled and halved)
  • 1 TBS dill seed or 2-3 fresh dill heads if you can find them
  • 2-3 cups sea salt and water brine - (6 TBS fine sea salt or 9 TBS course sea salt to 8 cups of water)


  1. Snap the ends off of the green beans.
  2. Place garlic and dill in jar.
  3. Fill with green beans, upright in jar and leave at least 1 inch of headspace. Be sure to pack in tightly but not so tight that they break.
  4. Cover with brine to 1 inch from the top of jar.
  5. Lid and let sit on a countertop for at least 3 days. Check to see if they have reached their desired level of sourness for you. If yes, refrigerate. If no, leave on counter until they have - usually best after 1-2 weeks.



 Do you ferment food?


Recipe adapted from “The Complete Idiot’s Guide to Fermenting Foods“. That and the above mentioned “Nourishing Traditions” are my favorite go-to books on fermenting, along with “Wild Fermentation“.


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  1. says

    Nice! This is one I’m going to have to try. Hubby likes green beans, and pickles, this just might go over well with him.

    BTW, dill has been great for my blood clot problems (too much clotting factor, not too little), and I found that dilled pickles of any kind were just as helpful as fresh or dried dill. I can’t take medications (allergic to the HCl they put in them), so have to control it herbally.

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