When I first tasted lacto-fermented eggplant at a friend’s dinner party, I was blown away by its tangy flavor and unique texture. I couldn’t believe that something so delicious could be made with just a few simple ingredients. I knew I had to learn how to make it myself, and after some experimentation, I finally perfected my own recipe.

In this post, you’ll discover the fascinating world of lacto-fermented eggplant and learn how to make it at home.

We’ll explore the origins of this dish, its health benefits, and the different cultural variations that exist. You’ll also get a step-by-step guide to creating your own batch of this probiotic-rich condiment, which will add a burst of flavor to your meals and impress your dinner guests.

By the end of this post, you’ll have all the knowledge you need to confidently make lacto-fermented eggplant and enjoy its many benefits.

Fermented Eggplant Recipe (Italian style with variations)

Sally Prosser

This version of lacto-fermented eggplant includes fresh herbs, citrus zest, and additional vegetables for an extra layer of flavor. The eggplant is salted to remove bitterness and then fermented with a combination of garlic, herbs, peppers, and lemon zest. This healthy and tangy dish is perfect as a side or snack.

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Prep Time 45

Fermentation Time 5

Total Time 5 45

Course Side Dish, Snack

Cuisine Mediterranean

Servings 10 servings

Calories 30 kcal

Equipment

1 Colander
1 Large bowl or plate
1 32-oz Mason jar (or similar-sized glass jar)
1 Airlock lid or Pickle Pipe (optional)
1 Towel
1 Knife
1 Cutting Board

Ingredients

2 medium eggplants
6 garlic cloves smashed and peeled
2 tsp. fresh thyme or 1 tsp. dried thyme
1 tbsp. fresh rosemary, chopped
1 lemon (zest only)
1 small red chili pepper, chopped (optional, for extra heat)
1 small onion, thinly sliced (optional)
1 small carrot, thinly sliced (optional, for extra crunch)
1 tsp. 1 red pepper flakes
2 tbsp. sea salt (plus extra for salting the eggplant)
1 quart water

Instructions

Prep the Eggplant

Cut the eggplant into slices, then into strips.
Place the eggplant strips in a colander over a plate and sprinkle them generously with salt.
Massage the salt into the eggplant and cover with a towel. Let it sit for 1 to 2 hours to draw out excess moisture and bitterness.

Prepare the Brine

While the eggplant is resting, heat 1 quart of water and dissolve 2 tablespoons of sea salt in it.
Let the brine cool to room temperature.

Rinse the Eggplant

After 1 to 2 hours, rinse the eggplant strips under water to remove the excess salt. Pat them dry with a clean towel.

Add Extra Vegetables and Herbs

In a 32-oz Mason jar, layer the smashed garlic, thyme, rosemary, lemon zest, red pepper flakes, and chopped chili pepper.
If you're adding sliced onion or carrot, layer them in as well.

Pack the Eggplant

Pack the eggplant strips tightly into the jar, pressing them down with your hands or a spoon to remove any air pockets

Add the Brine

Pour the cooled brine over the eggplant and other vegetables, ensuring everything is submerged.
Leave about 1½ inches of space at the top to allow for expansion during fermentation.

Seal and Ferment

Secure the jar with an airlock lid or a regular lid. If using a regular lid, "burp" the jar daily by loosening the lid to release gas, then tightening it again.
Let the jar sit at room temperature (60°F to 75°F) for 3 to 7 days. Taste after 3 days and let ferment longer if you prefer a stronger flavor.

Move to Cold Storage

Once the fermentation process is complete and the flavor is to your liking, move the jar to the refrigerator to slow down the fermentation.
The fermented eggplant can be stored in the fridge for several months.

Notes

Vegetable Variations: Try adding other vegetables like bell peppers or zucchini for added variety.
Herb Swaps: Experiment with other fresh herbs like dill or parsley for a different flavor profile.
Smoky Flavor: Adding a teaspoon of smoked paprika or using smoked sea salt can give the dish a mild smoky taste.
Serving Suggestions: Serve as a side dish, with crackers, or alongside cheese and olives for a Mediterranean-inspired snack.
Mason Jars: You can purchase these 4-pack 32-Oz mason jars with Airlock lids from amazon.

Keyword Fermented Eggplant, Fermented Vegetables, Healthy Snacks, Lacto-Fermentation, Probiotic Foods

How to Serve Fermented Eggplants

Fermented eggplants are versatile and can be served in many creative and tasty ways. Here are some popular methods:

As a Side Dish or Appetizer: Enjoy fermented eggplants on their own as a tangy side dish. Pair them with crusty bread, crackers, or include them in an antipasto platter with olives, cheeses, and cured meats.
In Salads: Add fermented eggplants to salads for extra flavor and texture. Enhance green salads or feature them in Mediterranean-style salads with tomatoes, cucumbers, and feta cheese.
In Dips: Blend fermented eggplants into dips like baba ganoush. Mix them with tahini, garlic, lemon juice, and olive oil for a creamy and tangy dip.
Stuffed or Rolled: Roll fermented eggplants with fillings like herbed cream cheese or ricotta. Stuff them with grains and vegetables for a visually appealing party dish.
In Sandwiches or Wraps: Use fermented eggplants as a flavorful filling in sandwiches or wraps. Their tangy taste complements meats, cheeses, and fresh vegetables beautifully.
As a Garnish: Serve fermented eggplants as an interesting garnish for stews or grilled meats. Their acidity can balance richer flavors in the meal.
In Casseroles or Bakes: Add fermented eggplants to casseroles or baked dishes for extra flavor. They work well in vegetable lasagna or moussaka, enhancing the overall taste and texture.
As Part of a Charcuterie Board: Include fermented eggplants on a charcuterie board with meats, cheeses, nuts, and fruits. Their unique flavor adds complexity to the board’s offerings.

Lacto-fermented eggplant vs. fermented eggplant

Lacto-fermented eggplant is a preservation method that uses lactic acid bacteria to ferment the vegetable, resulting in a flavorful and digestible dish. This process improves the eggplant’s natural flavors while extending its shelf life.

Fermented eggplant is a broader term that refers to any method of fermentation used to preserve eggplant. While lacto-fermentation relies on salt and naturally occurring bacteria, other types of fermentation may involve vinegar or yeast, which results in a different flavor and texture.

The fermentation process involves salting the eggplant to draw out moisture and create an environment conducive to beneficial bacteria. These bacteria then convert sugars in the eggplant into lactic acid, which gives the final product its characteristic tangy flavor and tender yet firm texture.

Lacto-fermented eggplants tend to have a more complex, sour taste due to the lactic acid production, while pickled eggplants may have a sharper, more acidic flavor from the vinegar.

Additionally, lacto-fermented eggplants maintain a firmer texture than cooked eggplants, as the fermentation process alters the vegetable’s cell structure, allowing it to absorb flavors without becoming mushy.

Feature	Pickled Eggplants	Fermented Eggplants
Preserving Agent	Vinegar	Lactic acid (from fermentation)
Flavor Profile	Tangy and sharp	Sour and complex
Probiotics	No	Yes
Preparation Method	Immersed in vinegar	Salted and fermented in brine

Summary of Differences between pickled eggplants and fermented eggplants

Are Pickled Eggplants the same as fermented?

Although pickled and fermented eggplants might seem similar at first glance, they’re actually quite different regarding preparation and flavor. Let me explain why.

Pickled eggplants rely on a vinegar-based solution for preservation. This method gives them a sharp, tangy taste but doesn’t involve fermentation. It’s a quicker process that primarily uses vinegar’s acidity to keep the eggplants fresh and flavorful.

On the other hand, fermented eggplants undergo a natural fermentation process, which is quite fascinating! Instead of vinegar, beneficial bacteria are responsible for preserving the eggplants.

These bacteria convert the eggplants’ sugars into lactic acid, creating a complex sour flavor profile that’s distinct from the tanginess of pickled eggplants. Additionally, this fermentation process introduces probiotics, which are great for gut health.

Differences in Japanese, Vietnamese, Thai, Italian Fermented Eggplant

If you search online for “Fermented Eggplant Recipe” you’ll notice different variations. Naturally, I wanted to know what each variation’s distinct take on this versatile dish is.

Here’s a quick table with my findings followed by a more detailed description of each method:

Cuisine	Key Ingredients	Methodology	Flavor Profile
Japanese	Soy sauce, sesame oil	Quick pickling	Salty, umami
Vietnamese	Garlic, chili	Brined fermentation	Tangy, slightly spicy
Thai	Fish sauce	Brined fermentation	Umami-rich
Italian	Garlic, herbs	Lacto-fermentation + oil	Tangy with rich olive oil flavor

Table with differences in Japanese, Vietnamese, Thai, Italian Fermented Eggplant

Japanese Fermented Eggplant

In Japan, fermented eggplant often involves a quicker pickling method rather than long fermentation. For example, Nasu Dengaku features grilled eggplant with a miso glaze, but the fermented version includes salting and marinating the eggplant in rice vinegar or soy sauce.

The eggplants are sliced, salted to remove moisture, and then mixed with soy sauce, sesame oil, and other seasonings. This gives the eggplant a tender texture with a savory and slightly sweet flavor. Japanese fermented eggplant is usually enjoyed as a side dish, rice topping, or part of a larger meal.

Vietnamese Fermented Eggplant

Vietnamese fermented eggplant, called “dưa cà,” is a simple yet flavorful dish. The eggplants are soaked in a brine with garlic and chili, giving them a tangy and mildly spicy taste.

Fresh herbs and spices, a key part of Vietnamese cooking, add a distinct flavor to the dish. The fermentation process takes a few days, allowing the eggplants to become sour while absorbing the garlic and chili flavors.

What makes Vietnamese fermented eggplant special is the balance of tangy and spicy notes, which pairs well with many Vietnamese meals and highlights the cuisine’s fresh and bold flavors.

Thai Fermented Eggplant

Thai fermented eggplant typically uses small, round Thai eggplants (often called “Makheua Proa”) that are green and slightly bitter. The fermentation process often incorporates local flavors such as fish sauce, garlic, and sometimes chili peppers.

The eggplants are usually fermented whole or cut into chunks and submerged in a brine solution that may include salt and spices. This method emphasizes the natural flavors of the eggplant along with the addition of umami from fish sauce.

The resulting flavor is mildly bitter with a distinct umami taste from the fish sauce, along with a slight spiciness if chilies are included. The fermentation process enhances the natural crunchiness of the eggplant while adding tanginess.

Italian Fermented Eggplant

Italian fermented eggplant, known as melanzane sott’olio, offers a unique twist on the traditional fermentation process. Typically, the eggplants undergo a salting phase to draw out bitterness and excess moisture. This vital step guarantees that the final product isn’t only flavorful but also tender.

Once salted, the eggplants are packed into jars with an aromatic blend of garlic, herbs like oregano, and sometimes a kick of red pepper flakes. This mixture allows for a rich, savory taste that’s characteristic of Italian cuisine.

After the fermentation process, the eggplants are often submerged in olive oil, which not only adds a luxurious richness but also aids in preservation.

The result is a tangy yet savory flavor that’s versatile enough to enhance any antipasti platter or serve as the star ingredient in a sandwich.

eggplants in a kitchen table — Eggplants on the kitchen table / FOODNOURISH

What are fermented eggplant Benefits?

Fermented eggplant isn’t just delicious; it’s also packed with health benefits.

1. Probiotics and Gut Health

Fermented eggplant is great for your gut health because it is rich in probiotics. The fermentation process helps grow good bacteria, turning eggplant into a powerful aid for digestion.

Adding fermented eggplant to your meals assists your body with digestion. The beneficial bacteria help break down food, making it easier for your body to absorb nutrients and improving your overall health.

Eating fermented foods like eggplant can also help reduce common digestive problems such as bloating and constipation. Think of it as a soothing treatment for your gut, keeping it healthy and happy.

2. Nutritional Enhancement

When you ferment an eggplant, you turn it into a nutritional powerhouse. Fermentation not only makes eggplant more delicious but also boosts its nutritional benefits in a couple of ways.

First of all, fermenting eggplant makes it easier for your body to absorb its vitamins and minerals. Normally, some nutrients in raw or cooked eggplant are hard for our bodies to take in. But fermentation makes these nutrients more accessible, so your body can get more of the good stuff from the eggplant. [1]

Additionally, fermentation creates new beneficial compounds. For example, it produces short-chain fatty acids, which are excellent for your gut health. These compounds help keep your digestive system in good shape. [2]

3. Antioxidant Properties

Antioxidants are the superheroes of the nutrient world, and fermented eggplant is loaded with them. One of the key players here is nasunin, a potent antioxidant found in the skin of eggplants. [3]

Even after fermentation, this powerhouse compound sticks around, ready to help your body combat oxidative stress. Oxidative stress is like rust for your cells, leading to inflammation and opening the door to a host of chronic diseases.

But that’s not all! Antioxidants in fermented eggplant aren’t just about defense; they’re also about protection. They play a significant role in shielding your body against heart disease and cancer, two heavy hitters in the world of health concerns.

4. Anti-Inflammatory Effects

Think of your body as a fortress, and inflammation as the enemy at the gates. This is where fermented eggplant steps in, acting like your personal guard.

Thanks to its antioxidants and other phytonutrients, it’s got some serious anti-inflammatory powers. These compounds are like peacekeepers, helping to reduce inflammation in your body.

And why does that matter? Because less inflammation means a lower risk of inflammatory diseases.

So, by enjoying some fermented eggplant, you’re not just treating your taste buds; you’re also giving your body a helping hand in the battle against inflammation.

5. Weight Management

One of the best things about this tasty, tangy treat is that it’s naturally low in calories. This means you can enjoy a generous portion without affecting your diet.

But there’s more: fermented eggplant is also full of fiber.

Why is fiber important for weight management? It’s simple – fiber helps you feel full and satisfied, which can help reduce cravings and prevent overeating.

Additionally, fiber supports digestion and promotes a healthy gut, keeping your body running smoothly.

6. Blood Sugar Control

Beyond helping with weight management, fermented eggplant offers another important health benefit: blood sugar control.

The fiber and natural compounds in fermented eggplant work together to help regulate your blood sugar levels. This can be especially helpful if you have diabetes or are at risk of developing it.

The fiber in fermented eggplant slows down digestion, meaning sugars from your food enter your bloodstream more gradually. This prevents sudden spikes and drops in your blood sugar levels, acting like a slow-release system for energy that’s easier on your body. [4]

Additionally, natural compounds called polyphenols in fermented eggplant may improve how your body responds to insulin. [5]

Insulin is the hormone that helps your cells take up sugar from the bloodstream. When your cells respond better to insulin, your body can manage blood sugar levels more effectively.

7. Potential Cancer Protection

Fermented eggplant, rich in antioxidants and beneficial nutrients, could help in the fight against cancer. Fermentation enhances the good compounds in eggplants, and some studies suggest these might protect against certain types of cancer.

These antioxidants and nutrients work to slow down the growth of cancer cells and reduce the formation of tumors.

By adding fermented eggplant to your diet, you not only enjoy a delicious and tangy flavor but also possibly boost your body’s defenses against cancer. The fermentation process makes these helpful compounds easier for your body to absorb and use.

While more research is needed to fully understand how fermented eggplant may fight cancer, including this tasty food in your meals is a simple way to support your overall health.

Related:

Fermented eggplant history

According to Wikipedia, eggplant, also known as aubergine (Solanum melongena), likely originated in India or Africa and has been grown since ancient times.

The first written mention of eggplant is in a Chinese farming book called “Qimin Yaoshu” from 544 CE. By the 8th century, eggplant arrived in Spain through Arab influence during the Islamic expansion into Europe, becoming popular among Muslim and Jewish communities.

Fermentation Practices

Fermented eggplant is a part of various culinary traditions, especially in areas where eggplant is common:

Middle Eastern Cuisine: By the 10th century, Arabic cookbooks included many recipes for eggplant, such as pickling and fermenting. The Ottoman Empire further spread these practices, featuring many dishes with fermented eggplant. [6]
Caucasian and Central Asian Traditions: In these regions, whole eggplants are often fermented with herbs and spices, reflecting local tastes and methods for preserving vegetables. [7]
Italian Fermentation: Italian-style fermented eggplants (melanzane sott’olio) became popular and often involve a mix of fermentation and oil preservation. Garlic and herbs are commonly used, resulting in flavorful appetizers.

*Berenjenas de Almagro, pickled eggplants from Spain’s Castilla-La Mancha region. Image:* *Instagram @la_mancheguita*

Cultural Significance

Fermented eggplant holds cultural importance in many cuisines. For example:

Sephardic Jewish Cuisine: Eggplant dishes became significant during historical challenges like the Inquisition. Expelled Jews brought these recipes to new regions, influencing local cuisines around the Mediterranean. [7]
Versatility: The adaptable nature of fermented eggplant allows it to fit into various culinary roles, from side dishes to main course components.

Conclusion

Lacto-fermented eggplant is a tasty, probiotic-rich dish that’s easy to make at home. By simply salting eggplant and letting it ferment, you can create a flavorful, healthy snack or side dish.

With roots in various cuisines, this versatile recipe can be customized with different spices and seasonings to suit your taste. Give it a try and enjoy the tangy, nutritious benefits of fermented eggplant!

Check all our recipes.

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