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Fermented Broccoli
Vegetables
Nutri-ScoreA

Fermented Broccoli

Brassica oleracea var. italica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fermented Broccoli provides 34 kcal, 2.8g of protein, 6.6g of carbohydrates, and 2.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Fermented broccoli is a nutrient-dense vegetable that undergoes a fermentation process, enhancing its probiotic content and bioavailability of nutrients. This process not only preserves the vegetable but also enriches it with beneficial bacteria.

Also known as:
Pickled BroccoliProbiotic Broccoli
Scientific NameBrassica oleracea var. italica
Region of OriginItaly
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories34 kcal
Water
90%
Fiber2.6g
Total9.8g
Protein
2.8g(29%)
Fats
0.4g(4%)
Carbohydrates
6.6g(67%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C89.2 mg (99%)
Vitamin K101.6 mcg (85%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium47 mg (5%)
Iron0.7 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in probiotics, fermented broccoli supports gut health and enhances digestion by promoting a healthy microbiome.
✓High in antioxidants, it helps combat oxidative stress and may reduce the risk of chronic diseases.
✓Contains sulforaphane, a compound that has been shown to have anti-cancer properties and may support detoxification processes.
✓Fermentation increases the bioavailability of vitamins and minerals, making them easier for the body to absorb.

Possible Risks & Side Effects

!Individuals with histamine intolerance may experience adverse reactions due to the fermentation process.
!Excessive consumption may lead to gastrointestinal discomfort in sensitive individuals.

How to Prepare & Consume

Fermented broccoli can be enjoyed raw as a crunchy snack, added to salads, or used as a condiment. It is best consumed fresh to retain its probiotic benefits.

Smart Selection & Storage

How to Select

Choose bright green, firm broccoli with no signs of wilting or yellowing. Freshness is key for optimal fermentation.

How to Store

Store fermented broccoli in a sealed container in the refrigerator to keep it fresh and maintain its probiotic benefits.

Myths vs Realities

MythFermented foods are only for people with digestive issues.
RealityFermented foods can benefit everyone by promoting gut health and enhancing nutrient absorption.
MythAll fermented foods contain alcohol.
RealityMost fermented vegetables, including broccoli, do not contain significant alcohol levels.
MythFermented foods are not safe to eat after the expiration date.
RealityWhile quality may decline, properly fermented foods can remain safe to eat beyond their expiration date if stored correctly.

Healthy Recipes

Fermented Broccoli Salad with Quinoa

A refreshing salad combining the tangy flavor of fermented broccoli with nutty quinoa and fresh vegetables for a nutrient-packed meal.

Ingredients
  • 1 cup fermented broccoli
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, fermented broccoli, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Fermented Broccoli Smoothie

A nutritious smoothie that blends fermented broccoli with fruits and greens for a deliciously healthy drink.

Ingredients
  • 1/2 cup fermented broccoli
  • 1 banana
  • 1/2 cup spinach
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine fermented broccoli, banana, spinach, almond milk, chia seeds, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Fermented Broccoli and Chickpea Stir-Fry

A quick and easy stir-fry featuring fermented broccoli and chickpeas, packed with protein and flavor.

Ingredients
  • 1 cup fermented broccoli
  • 1 can chickpeas, drained and rinsed
  • 1 bell pepper, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and sauté garlic until fragrant.
  2. 2. Add bell pepper and chickpeas, cooking for 5 minutes.
  3. 3. Stir in fermented broccoli and soy sauce, cooking for an additional 2 minutes. Serve over brown rice.

Fermented Broccoli Hummus

A unique twist on traditional hummus, incorporating fermented broccoli for added flavor and probiotics.

Ingredients
  • 1 cup fermented broccoli
  • 1 can chickpeas, drained
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine fermented broccoli, chickpeas, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with vegetable sticks or whole-grain pita.

Fermented Broccoli and Avocado Toast

A trendy and nutritious toast topped with creamy avocado and tangy fermented broccoli for a perfect breakfast or snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/2 cup fermented broccoli
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast and top with fermented broccoli and red pepper flakes if desired.

Fermented Broccoli Soup

A creamy and comforting soup that highlights the unique flavor of fermented broccoli while remaining healthy and light.

Ingredients
  • 2 cups vegetable broth
  • 1 cup fermented broccoli
  • 1 potato, peeled and diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add diced potato and vegetable broth, bringing to a boil. Simmer until potatoes are tender.
  3. 3. Stir in fermented broccoli, blend until smooth, and season with salt and pepper before serving.

Fermented Broccoli Tacos

Delicious and healthy tacos filled with fermented broccoli, black beans, and fresh toppings for a satisfying meal.

Ingredients
  • 8 small corn tortillas
  • 1 cup fermented broccoli
  • 1 can black beans, drained and rinsed
  • 1 avocado, diced
  • 1/2 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. Warm the corn tortillas in a skillet until pliable.
  2. 2. Layer each tortilla with black beans, fermented broccoli, diced avocado, and salsa.
  3. 3. Garnish with fresh cilantro and serve immediately.

Fermented Broccoli Frittata

A protein-rich frittata packed with fermented broccoli and eggs, perfect for breakfast or brunch.

Ingredients
  • 6 eggs
  • 1 cup fermented broccoli
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, salt, and pepper. Stir in fermented broccoli and cherry tomatoes.
  3. 3. Heat olive oil in an oven-safe skillet, pour in the egg mixture, and cook until edges are set. Transfer to the oven and bake until fully cooked. Sprinkle with feta before serving.

Fermented Broccoli Pizza

A healthy pizza topped with fermented broccoli, fresh veggies, and a whole-grain crust for a guilt-free indulgence.

Ingredients
  • 1 whole-grain pizza crust
  • 1 cup fermented broccoli
  • 1/2 cup marinara sauce
  • 1 cup mozzarella cheese, shredded
  • 1/2 cup bell peppers, sliced
  • 1/4 cup olives, sliced
Instructions
  1. 1. Preheat the oven according to pizza crust instructions.
  2. 2. Spread marinara sauce over the pizza crust, then layer with mozzarella cheese, fermented broccoli, bell peppers, and olives.
  3. 3. Bake according to crust instructions until cheese is bubbly and golden. Slice and serve hot.

Fermented Broccoli and Lentil Bowl

A hearty bowl filled with protein-rich lentils, fermented broccoli, and a variety of colorful vegetables for a complete meal.

Ingredients
  • 1 cup cooked lentils
  • 1 cup fermented broccoli
  • 1/2 cup diced cucumber
  • 1/2 cup shredded carrots
  • 2 tablespoons tahini dressing
  • Fresh herbs for garnish
Instructions
  1. 1. In a bowl, layer cooked lentils, fermented broccoli, cucumber, and carrots.
  2. 2. Drizzle with tahini dressing and toss gently.
  3. 3. Garnish with fresh herbs and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of fermented broccoli?

Fermented broccoli is rich in probiotics, vitamins, and antioxidants, which can improve gut health, boost immunity, and reduce inflammation.

How is fermented broccoli made?

Fermented broccoli is made by soaking fresh broccoli in a brine solution, allowing beneficial bacteria to ferment the sugars in the vegetable.

Can I make fermented broccoli at home?

Yes, you can easily make fermented broccoli at home using fresh broccoli, salt, and water, following proper fermentation techniques.

How long does fermented broccoli last?

When stored properly in the refrigerator, fermented broccoli can last for several months.

Is fermented broccoli safe for everyone?

While generally safe, individuals with certain health conditions, such as histamine intolerance, should consult a healthcare provider before consuming fermented foods.

What is the best way to store fermented broccoli?

Store fermented broccoli in an airtight container in the refrigerator to maintain its freshness and probiotic content.

Can I use fermented broccoli in cooking?

It is best to use fermented broccoli raw or as a topping to preserve its probiotic benefits, as cooking may kill beneficial bacteria.

What are some recipes that include fermented broccoli?

Fermented broccoli can be added to salads, sandwiches, or served as a side dish to enhance flavor and nutrition.

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Comparisons
Fermented Broccoli vs Acorn Squash Fermented Broccoli vs Adria Blue Potatoes Fermented Broccoli vs Air Potato
Nutrients
Protein in Fermented Broccoli Calories in Fermented Broccoli Vitamin-c in Fermented Broccoli Magnesium in Fermented Broccoli
Featured Guides
Health Benefits of Fermented Broccoli Healthy Recipes with Fermented Broccoli
Rankings
Vegetables high in vitamin-c Vegetables high in vitamin-k Vegetables low in carbohidratos Vegetables low in índice glucémico