Bengali Panch Phoran Fermented Vegetables

I have been working with a couple clients as of late who have expressed a lot of interest in ingestable healthy bacteria supplied by fermented foods. After having experimented with trying to make these taste good through a combination of seeds and spices, I got inspired with some Bengali seed mix I came across and decided to use it as a theme to this particular batch. The Indian/Pakistani seed mixes tie in beautifully with the fermented foods, as they not only aid in the process but also add health benefits and are packed with flavor. I am absolutely obsessed with this five spice blend called “Panch Phoran” and I used its combination of seeds with a mixture of vegetables that are FODMAP approved. I did one batch with garlic and one without, but you can alleviate it if you cant digest garlic, and it tastes just as good.


(Makes 2 jars)

1 whole red cabbage sliced thinly with a mandolin

2 carrots shredded

1 apple shredded

about 40 1″ diced green beans

4″ piece of ground ginger

8 sliced garlic cloves (optional)

1 red pepper sliced thinly with a mandolin

2 red chilis sliced

1 green chili sliced

2 tbsps each of (all raw):

Celery seed





Black Mustard Seed

8 tablespoons of Himalayan Sea Salt (or plain sea salt)

OPTIONAL: add to grated boiled beets, shredded egg whites, and chopped coriander

Slice all your veg as directed. Take a large bowl and add the seeds and the salt. Massage the salt into the vegetables for about five to ten minutes or until soft and liquid is coming out of them. Squeeze out some of the liquid but not all, and pour a little into your jars before adding the veg. Place into two sterile pickling jars (you can boil them for a few minutes first) and pack down the vegetables with the bottom of a sterile drinking glass. Seal tightly. Place in a cool dark place for a couple days and taste test, being careful not to double dip and spread “bad” bacteria. It should bubble and foam a little when you first open the jars. If its too salty rinse the jar a little and add fresh sterile water. You can taste daily but is usually ready in about two weeks, three weeks is best. Place in your fridge and and can last for up to a month. If you like a smoother consistency, blend in a food processor and place back in your jars. This can be treated as a side dish to meats and vegetables, almost like a chutney. I find this particular recipe to go great with grated beets and boiled eggs, with bits of chopped coriander.



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