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Fermenting Beans: A Probiotic Spin On Beans!

Probiotic fermented beans are so good, you’ll want to make them over and over again!

When we think of fermented foods, yogurt & sauerkraut are usually the first to come to mind. But have you ever considered fermented cooked beans? This unique probiotic-rich bean recipe can transform any kind of cooked bean into a delicious, gut-friendly dish.

Not only do fermented beans offer a tangy and zesty flavor, but they also bring a range of health benefits to your daily diet. In this article, I’ll explore the process of fermenting beans and provide ideas on how to incorporate them into your meals.

The Bean Selection

This is a versatile recipe where you can ferment almost any type of cooked bean such as great northern, kidney, chili, cannellini, pinto or turtle.

You can opt to ferment the beans with or without added vegetables. Personally, I have found that adding vegetables helps the fermentation process, but if you opt for no veggies, beans-only still works.

Ingredients:

Beans

The beans will need to cook to the point where the majority of their skins break open. When this happens, the soft interior of the bean is exposed. This allows for the friendly bacteria that are responsible for the fermentation, to feed on the bean innards and do their fermenting job.

If the bean skins are not broke open, then the good bacteria will starve and the fermentation will not take sound hold.

Vegetables

If you decide to add chopped veggies to the bean then here are some ideas: zucchini, bell pepper, carrot, onion and/or cabbage. You can add one or a combination!

Important Note: The veggies need to remain raw for the fermenting process. Do not cook or blanch the vegetables, only the beans are to be cooked.

Starter Culture

Next you will need a liquid starter culture to act as the brine & kickstart the fermentation. Typically the beneficial bacteria that are responsible for fermentation, are naturally present on the skins of raw foods. Because the beans are cooked, they do not have the needed good bacteria to initiate fermentation. That’s why a starter culture is needed.

Here are a couple of liquid starter culture options to choose from:

Option 1: Kombucha

Kombucha is a great starter culture because it’s easy to obtain from any grocery store and contains millions of good microbes that will be more than happy to ferment the beans!

You can use plain kombucha bought from a store or your own home brew if you’re a kombucha maker.

Option 2: Fermented Vegetable Brine

Are you a vegetable fermenter? Perhaps you have some left over sauerkraut brine or brine from another ferment such as fermented carrots, fermented onions or fermented kale.

• Use the left over fermented vegetable brine as the starter culture for the beans.

Just in case it crossed your mind, adding vinegar to the beans will not work. Vinegar is not a starter culture and will not initiate a fermentation. It will rather pickle the beans, but not ferment them.

Salt

Any type of salt can be used with fermentation such as sea, kosher, Himalayan, etc. However, make sure the salt does not contain anti-caking agents since those chemicals can interfere with fermentation. Read the label of the salt and make sure it reads salt and nothing else.

Instructions:

Step 1: Cook the Beans

Cook the beans of your choice until the the skins have split. They should be quite tender, but not mush.

Since this is not a ‘how to cook beans’ article, I will not be providing instructions on how to do so, but rather pick up on how to ferment the beans once cooking has taken place. You can find ample videos and articles online that will provide cooking instructions when you do a Google search.

Step 2: Prepare the Beans For Fermentation

To encourage fermentation, it’s essential to break or crack open the outer skin of the beans if they did not split during cooking. This allows the starter culture’s microbes to penetrate the starch inside the beans which will serve as their food source.

If needed, you can gently break them open with your hands or a fork without mashing them. FYI: If the skins aren’t split open, the probiotics will not be able to do their fermenting job and the fermentation process will fail.

Step 3: Add Vegetables

If you are going to add vegetables to your beans (recommended) prepare the vegetables by chopping them into small pieces. Here are some veggie suggestions that work well with this recipe: zucchini, red onion, bell pepper, carrot, garlic, green onion, radish, leek, and cabbage.

Once chopped, combine the raw vegetables with your well-cooked beans in a large bowl. Use a spoon or your clean hands to mix everything together.

Step 4: Prepare The Fermenting Vessel

Wash a quart or liter size jar with hot soapy water. There is no need to sterilize the jar, hot & soapy water is sufficient.

Step 5: Load The Jar

Pour the bean mixture into the glass jar. I have found a canning funnel to be helpful because it prevents spills during loading. Leave about a 3-inch headspace as to make sure there is enough room for the liquid starter culture and fermenting weight that will be added next.

Step 6: Add The Starter Culture & Salt

First pour the kombucha or fermented vegetable brine into a pourable measure cup. Next, add the salt to the liquid. If using kombucha, expect the beverage to fizz up for a moment. But don’t worry, in a few seconds, the bubbles will calm down.

Now pour either the kombucha or the fermented vegetable brine over the bean mixture, filling no higher than the base of the jar threads.

Step 7: Add The Fermentation Weight

Place a glass fermentation weight atop everything in the jar. This will hold all the contents beneath the liquid starter culture that is also doubling as the brine.

Remember to wash the fermenting weight in hot soapy water before use!

Step 8: Ferment The Beans

Cover the jar with a loose lid. So long as the lid is loose and not tight, the fermentation gasses will be able to escape & there will be no need to burp the jar.

Leave the beans on the counter at room temperature for 4 to 5 days. Regular room light is just fine, but it is best to keep the ferment out of direct sunlight.

Kahm Yeast & Ending The Fermentation

During the fermentation period, it’s common to see the development of kahm yeast typically between days 3 to 5. While this yeast may look ugly, it is harmless and does not indicate that the beans are spoiled nor unsafe to eat.

To end the fermentation, open the jar and remove the fermentation weight.

If the beans have kahm yeast on the surface, the removal of the fermenting weight will take with it most of the kahm yeast.

Then follow up with a paper towel to dab off the remaining flakes floating on the surface and also wipe out the inside of the jar. A little leftover kahm yeast is harmless so don’t worry about it.

PS: In my Fermented Beans video, I provide a demonstration of how to remove the kahm yeast if you would like to watch how it’s done.

Storage

To store, do not return the weight to the jar and transfer the fermented beans to the refrigerator with a tight lid. On average, they will last 2 to 3 months in the refrigerator.

Troubleshooting

Occasionally fermentations result in failures. Don’t feel discouragement since even experienced fermenters have the occasional failure. Experiment, learn, and adjust your process as needed.

If you encounter issues, consider the following:

1. Ensure you’ve used an adequate amount of starter culture.
2. Don’t skip adding the salt; it’s crucial for the fermentation process.
3. Use salt without added anti-caking agents.
4. Make sure that the majority of bean skins are broke open or split.
5. If veggies were not added, try doing so with the next batch of beans. The vegetables can help aid the fermentation process.

Incorporating Fermented Beans Into Your Meals

Now that you’ve successfully fermented the beans, you might be wondering how to enjoy them. Fermented beans can be a delicious and versatile addition to your meals. Here are some ideas:

Cooked Rice

– Add a couple of spoonfuls over cooked rice.

Baked Potato

– Top a loaded baked potato.

Salad

– Sprinkle them over a salad.

Sandwich Spread

– Mash them up with little brine added to create a zingy sandwich spread.

Tacos & Burritos

In the photo below, I’m making my favorite loaded burrito. In addition to adding fermented beans, I also add fermented onions and fermented corns salsa for an incredible blend of flavors! I enjoy adding chicken breast to my burrito, but if you’re vegan, try some grilled eggplant instead… YUM!

Summing Up…

Fermented cooked beans are not only a flavorful addition to your meals but also a fantastic source of probiotics. Incorporating these fermented beans into your diet can enhance your gut health and add a zesty twist to your favorite dishes.

So, get creative in the kitchen and enjoy the benefits of homemade fermented beans!

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