Lacto-Fermented Sumac Cauliflower Recipe

by Tricia Williams February 24, 2019

Lacto-Fermented Sumac Cauliflower Recipe

Cauliflower has gained tons of popularity in the past few years — and we here at Be Well couldn’t be happier about it. Cruciferous veggies are one of our favorite superfoods, and cauliflower in particular has so many benefits. It’s versatile, it’s cheap, it’s available everywhere, and it’s packed with tons of nutrients.

While you’ve likely had plenty of cauliflower, this recipe adds a whole new twist. It uses a process called lacto-fermentation to create a zesty, probiotic-filled, healthy snack — and the use of sumac adds an additional zing.

As mentioned in the instructions below, don’t forget to open the jars once a day to release excess pressure!

  • 4 cups water
  • 3 tbsp sea salt
  • 1 medium-sized head of cauliflower, cut into florets
  • 6 garlic cloves
  • 1 tsp black mustard seed
  • 6 tsp sumac
  • Pinch red pepper flakes
  1. Heat water and salt in a medium saucepan over medium heat until salt is dissolved. Remove from heat. Let cool to room temperature.

  2. Add mustard, red pepper flakes, and sumac to mixture.

  3. Add garlic and cauliflower florets to mason jars. Pour cooled brine liquid over the cauliflower. Leave 1⁄2 inch of

    space at the top of the jar. Cover with airtight lid.

  4. Allow to culture at room temperature until desired flavor is achieved. Remember to open the jars once daily to

    release excess pressure.

  5. Once fermented, store in the fridge.


Tricia Williams
Tricia Williams


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