Brussels sprouts have been considered one of the most valuable vegetables from the cabbage family for years, and their fermented version has been gaining exceptional popularity in recent seasons. It delivers in its natural form vitamins C and K, as well as potassium and iron, but the pickling process enhances its effect because it produces lactic acid bacteria. These microorganisms, known for their probiotic properties, support the intestinal microbiota and improve the bioavailability of nutrients. This means easier digestion, higher resistance to infections and less risk of discomfort after meals.
In 2025, a widely commented review of research on fermented plant foods was published in the journal Frontiers in NutritionFri “Bioactive compounds in fermented foods: a systematic narrative review”. Scientists from Çanakkale Onsekiz Mart University, Ege University and the University of Agriculture in Krakow – showed that fermentation increases the content of bioactive compounds such as GABA and short-chain fatty acids. These substances support the functioning of the nervous system, metabolism and immunity.
In turn, the analysis published in Applied Food Research in 2025 by scientists from Mekelle University in Ethiopia confirmed that fermented vegetables can strengthen the intestinal microbiome, promoting the reduction of inflammation. One more aspect is worth paying attention to: the impact of fermented vegetables on the gut-brain axis. The above-mentioned scientific reviews describe that some strains of bacteria produced during fermentation affect the production of neurotransmitters, so they may influence the mood and the body’s response to stress.
My first encounter with pickled Brussels sprouts was not a grand culinary plan. Just simple curiosity and the desire to see if something more can be extracted from a vegetable that has had a bad reputation for years. I prepared a few jars, without great expectations. When I served it to friends, at first there was that characteristic hesitation – a small bite, a quick glance. And then surprise, because the pleasant crunchy texture, freshness and clear, slightly spicy depth of aroma did their job.
The preparation itself turned out to be quite simple, although it took me some time to adjust the brine proportions. Now pickled Brussels sprouts regularly appear on my table. I add it to dinner instead of heavy sauces, add it to salads, and sometimes eat it straight from the jar. It is light, low-calorie, and at the same time gives a feeling of satiety that I did not expect from it.
Ingredients:
- 400 g fresh Brussels sprouts,
- 500 ml of water,
- 1 tablespoon of rock salt,
- 1 tablespoon of sugar,
- 3 cloves of garlic, cut into thin slices,
- 1 teaspoon of cumin,
- 4-5 grains of allspice,
- 2 bay leaves.
Preparation step by step
- Into the pot pour water, add salt and sugar. Heat over low heat until both ingredients are completely dissolved. Then set the liquid aside to cool completely. Cool brine is the foundation of successful fermentation, because high temperature could inhibit the growth of lactic acid bacteria responsible for the entire process.
- Wash the Brussels sprouts thoroughly and remove outer leaves, if they are damaged. Place it tightly, preferably vertically, to limit the amount of free space. Place slices of garlic, allspice, bay leaves and cumin between the vegetables. The less air left in the jar, the more stable the fermentation will be.
- Pour brine over Brussels sprouts so that it is all below the surface of the liquid. If the vegetables float, use a ceramic weight or a small plate. Fermentation takes place properly only in an anaerobic environment, so this stage is of great importance for the taste and safety of the silage.
- A twisted jar leave on the kitchen counter for 2-4 days. During this time, delicate bubbles may appear – this is a natural effect of the bacteria. Check the surface daily, although if properly prepared, mold should not appear.
After a few days it will be noticeably sour and pleasantly refreshing. Then move the jar to the refrigerator to slow down the fermentation and stabilize the aroma. After 5-7 days, Brussels sprouts reach the perfect crispiness and a depth of flavor that is hard to resist.
