How To Prepare Kimchi: The Healthiest Fermented
Do you know how to prepare kimchi ? What does this recipe consist of? Well, let’s start by summarizing that it is an interesting combination of fermented vegetables whose consumption is beneficial for the body. It is originally from Korea, where it stands out as a national dish.
In fact, it is one of the most consumed dishes in that country, becoming declared Intangible Cultural Heritage of Humanity by UNESCO. Its main ingredient is usually cabbage, but it can also be prepared with other vegetables. Here are more details.
What exactly is kimchi ?
The term kimchi refers to a typical Korean cuisine dish that is made from different fermented vegetables and seasoned with spices. Its most widespread recipe is made with cabbage or Chinese cabbage, but there are versions with horseradish, cucumbers and other vegetables.
Seasonings used for flavor include red chili flakes, garlic, ginger, chives, and salt. These, in the end, affect its particular aroma and its spicy and salty flavor. Why has it become so popular? Is it one of the healthiest fermented?
Kimchi’s popularity is largely due to its content of the lactic acid bacteria Lactobacillus kimchii and other microorganisms that benefit digestive health. In addition, it is a food rich in vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.
Benefits of consuming kimchi
To prepare kimchi , a fermentation process is carried out in airtight glass jars. The vegetables are introduced there and left for several days, up to months. In this period, its texture, flavor and health benefits begin to vary.
According to a report published in the Journal of Medicinal Foods in 2014, the live cultures that are formed during fermentation, as well as their added ingredients, increase the properties of this food, making it very beneficial for the body. In general, consuming kimchi helps:
- Strengthen the gut microbiota and digestive health.
- Lower the risk of diabetes and metabolic diseases.
- Control high cholesterol.
- Reduce cravings and combat overweight and obesity.
- Strengthen the immune system to reduce the risk of bacterial and viral diseases.
- Prevent premature aging.
How to prepare homemade kimchi ?
As with other fermented foods, kimchi has a strong smell that is not always to the liking of people. In turn, some are rejected by its spicy and acid taste. However, it is enough to give it a chance to, little by little, begin to tolerate it.
In fact, due to its wide variety of flavors and varieties, many end up making it their favorite healthy dish. How to prepare homemade kimchi ? This food is becoming more and more popular. Therefore, it is not surprising that it can already be purchased in different commercial brands.
However, its preparation at home is not difficult and guarantees the use of 100% organic ingredients. Although, you can try it in many recipes, below we share one of the more traditional versions. Enjoy it!
Ingredients
- 1 Chinese cabbage
- 2 tablespoons of salt (40 g)
- 1 tablespoon of rice flour (20 g)
- 1/4 of Korean chili flakes (you can also use dried chili or cayenne)
- 4 tablespoons of fish sauce (80 g)
- 2 tablespoons of sugar (40 g)
- 3 chives (the green part)
- 3 garlic cloves, minced
- 1/2 teaspoon minced fresh ginger (2.5 g)
- 1 pinch of hot paprika
Preparation
- To start, dissolve the salt in a cup and a half of water. Wash the cabbage and chop it to place it in the salted water.
- Afterwards, let it rest for 3-4 hours until it softens.
- Next, make the sauce by mixing the rice flour with a cup of water. Heat it over medium heat for 5 minutes, until you notice that it thickens. Then, remove from heat.
- Next, add the chili, the fish sauce and the sugar. Stir very well so that everything is integrated.
- Also, add the minced ginger, garlic, and chives.
- Check that the cabbage is tender and rinse it to remove excess salt.
- Once you do this, add the sauce and mix it so that it soaks up well with the kimchi .
- Now you just have to put it in a glass jar and wait until it ferments and releases all its juice.
Do you dare to prepare kimchi at home? Keep in mind that you can use it as an appetizer, side or main dish. It is often served with rice, but it also goes very well with salads, pizzas, and many other preparations.
