Fermented Vegetable Soup

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Have you ever heard of fermented soup? Fermented soup is just like regular soup except that you use fermented vegetables. Why? Because when we ferment vegetables, it makes them easier to digest and increases the bioavailability of nutrients. It also adds a delicious layer of flavor. Most of these steps can be done ahead of time, so it is also an easy way to prepare soups for yourself and your family. 

There are three steps to making fermented soup. 

  • Make meat stock (1.5-4 hrs, depending on the animal) – Stock recipes here!
  • Choose and ferment your jar of vegetables (5-15 minutes, one week in advance)
  • Put everything together and cook the soup (20-30 minutes)

This soup is legal on GAPS Stage 1.

Choose & Prepare Your Fermented Vegetables
You’re going to put together a jar of vegetables that you will use directly in your soup. Cut the vegetables in the amounts and sizes that you would to make a soup. Instead of putting it in the pot, we’re going to put it in a jar. After we’ve added the vegetables, we’re going to add our normal salt water brine (2 tbsp of sea salt to one quart of water, dissolved) to fill the jar to the shoulder. Then close and seal the lid. We will ferment this on the counter for at least one week, and the fermenting process will break down the fiber in the vegetables to make it easier to digest. This always provides more absorable nutrition , but this is especially important if you are coming off of No Plant GAPS, have severe inflammatory symptoms like ulcerative colitis or Crohn’s Disease, or are a young infant with an immature digestive system. Preparing your vegetables this way also adds a layer of flavor to your soup on it’s own.

Putting Together Your Soup

When you’re actually putting your soup together, our directions tell you to separate the vegetables from the brine and only add the vegetables. This is because heat will kill the probiotic microbes, and we want to preserve those and eat them as live probiotics. We can do this by adding them to the soup after it’s cooked, or consuming it at any other time. Make sure you only add as much probiotic brine as you are tolerating. It will keep weeks to months in the fridge. Even if you add no probiotic brine after cooking, your immune system will still benefit from the dead microbial bodies. So this can be a way to very slowly increase your tolerance of ferments. 

Ingredients

You can use any vegetables! This is what I used.

  • 1 – 1 ½ Carrots
  • ½ Medium Onion
  • 4-5 Whole Cloves of Garlic
  • Stock Made Without Added Salt (I used Lamb)
  • 1-2 Cups of Stock Cooked Meat, cut into cubes

Directions

One week in advance, prepare the fermented vegetables:

Thinly slice the carrots, onions and garlic. Layer in a jar like a lasagna. Add in a prepared brine (2 tbsp of salt to 1 quart of water) until the vegetables are covered, to the shoulder of the jar. Set on the counter for a week.

Once the vegetables have fermented on the counter for a week:

Heat up your meat stock.

Cut or pull apart the pieces of meat. Add your pieces of meat.

Drain the juice off the fermented vegetables and set the juice aside. 

Add in the fermented vegetables to the soup pot. 

Simmer the soup for 20-30 minutes. Add the cooked meat in for the last 10-15 minutes.

Add the soup to a bowl. Add additional animal fat as desired, to each bowl.

Top each bowl with a few tablespoons of the ferment juice (if you are tolerating that amount of ferment.)

If you are not tolerating that amount of ferment, you can keep the ferment juice for another recipe or drink it in smaller amounts on its own.

Fermented Vegetable Soup

Ingredients
  

  • 1 – 1 ½ Carrots
  • ½ Medium Onion
  • 4-5 Whole Cloves of Garlic
  • Stock Made Without Added Salt I used Lamb

Instructions
 

  • One week in advance, prepare the fermented vegetables:
  • Thinly slice the carrots, onions and garlic. Layer in a jar like a lasagna. Add in a prepared brine (2 tbsp of salt to 1 quart of water) until the vegetables are covered, to the shoulder of the jar. Set on the counter for a week.
  • Once the vegetables have fermented on the counter for a week:
  • Heat up your meat stock.
  • Cut or pull apart the pieces of meat. Add your pieces of meat.
  • Drain the juice off the fermented vegetables and set the juice aside.
  • Add in the fermented vegetables to the soup pot.
  • Simmer the soup for 20 minutes.
  • Add the soup to a bowl.
  • Top each bowl with a few tablespoons of the ferment juice, if you are tolerating that amount of ferment.
  • If you are not tolerating that amount of ferment, you can keep the ferment juice for another recipe or drink it in smaller amounts on its own.
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