In Scandinavia, fermented vegetables have been a part of people’s traditional food. The cold winters meant fresh and local produce become extremely sparse. And as temperatures drop to a negative in some countries here such as in Sweden and Norway, the North Germanics have since been keen with pickling and fermenting to preserve their food for longer.

But what started as a necessity has gained popularity in the wellness world and today, even becoming a global phenomenon. Fermented foods are mostly enjoyed by many for the interesting flavours and promising health benefits. Packed with high levels of antioxidants, cultures of healthy bacteria, and a richness of minerals and nutrients, fermented foods are a great way to get some tasty, nutritious foods into your diet.

This simple fermented vegetables recipe from Kilner will inspire you to start eating cultured foods and give seasonal produce extended life for you to enjoy all year long. Try it the Nordic way and pair with your favourite main dish later.


How to make Nordic Fermented Vegetables


  • 600g carrots
  • 600g courgettes
  • 600g parsnips
  • 2L water
  • 200g salt
  • Spices and herbs of your choice
    (allspice, cloves, dill, white pepper, bay leaves, etc.)


  1. Wash all of the vegetables, if desired peel and chop.
  2. Boil all the vegetables in lightly salted water for less than 5 minutes to soften before fermenting.
  3. Once cooled, add the softened vegetables to the Kilner Fermentation Jar. Prepare the brine by adding 200g salt to 2L of water. Add into the jar. The liquid should cover the mixture completely, leaving 6.5cm space between the liquid and the lid.
  4. Add in the ceramic stones to ensure all vegetables are fully submerged in the brine. The ceramic stones are designed to weigh down the contents to ensure that the anaerobic (or airtight) process can begin.
  5. Place the lid on the jar and fill the airlock with water. Leave to ferment at room temperature for one to two weeks. After one week, taste test regularly until the desired taste has been reached.

Images and recipe were provided by Kilner, one of the leading UK brands that manufacture preservation and fermentation jars. Visit to see more Kilner products for you pantry and kitchen use.

In This Recipe (0 items)

KC Tayam

KC is a content writer for Kitchen Warehouse. She has quite an addiction to cooking shows. She is a budding home cook who loves to cook from scratch when she has time to spend in the kitchen.

4 Replies to “Nordic Fermented Vegetables Recipe”

  1. Have you ever tried fermenting roasted eggplant ? I guess boiling egg plant would make mush!

    1. Hi Stiofán, We wouldn’t suggest using soft vegetables for fermenting as they tend to absorb lots of liquid, hence a mushy result. Maybe give this recipe a go, and share with us your thoughts 🙂 Happy fermenting!

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