Fermented Red Onions

Learn how to make lacto-fermented red onions with 3 simple ingredients: red onions, salt and water. A delicious way to introduce probiotic goodness into your diet and boost gut health.

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Fermented red onions are cheap and easy to make by using salt and water to make a brine. They have a tangy and slight sweet flavour and are a great condiment to eggs, burgers and salads.

Lacto-fermented foods are with packed full of the “good guys” aka beneficial bacteria. And according to this PubMed article: These beneficial bacteria “provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity” (source).

Fermentation enhances the onion’s anti-oxidant activity and the availability of bioactive compounds such as flavonoids and short-chain fatty acids (source). Diets like the GAPS Diet containing a high content of fermented foods have been shown to increase microbiome diversity and decrease inflammatory activity.

benefits of fermented onions

• Source of food-based probiotics
• Enhances digestion. The beneficial bacteria break down (and therefore pre-digest) the sugar and starches for easier digestion and the increased enzyme activity also helps improve nutrient absorption.
• Boosts nutrients.

Fermenting red onions at home is so simple and easy; and a really affordable way to increase your intake probiotics to boost your gut health.

Tips for making lacto-ferments at home

• Choose your salt. You want to avoid using table salt and instead pick a high-quality mineral salt such as Himalayan pink salt or sea salt.
• Make sure there is enough liquid to cover the ingredients.
• Leave enough space between the shoulder of the jar and rim as the ingredients will expand as the lactic acid is released. This gap will help prevent leaks and you should not have to open the jar to burp it. If you have to do this it means that you filled the jar to high.
• Don’t open the jar, fermentation is an anaerobic process and too much oxygen will ruin the ferment.
• Ferment at room temperature and avoid direct sunlight. The cooler the room, the longer it takes. The warmer the room the faster it is.
• Time depends on individual preference and requirements. A ferment can done in as little as 5-7 days; or you may choose to ferment for weeks or even months. The longer you ferment the more broken down the fiber, it easier to digest and lower in histamines.
• Time and Temperature are linked

Ways to use fermented red onions

• In a burger
• Mixed in a salad
• On top of eggs
• In seaweed wraps or homemade sushi
• In a sandwich
• Tacos

Tools you may need

• Knife and chopping board (or mandoline slicer)
• 2 x Wide mouth mason jar with lid (1quart or 1 litre)
• Fermenting lids (optional)
• Measuring spoons
• Bowl

Ingredients

• 4 Red onions
• 20g Mineral salt
• 1 liter filtered water

How to ferment onions

Step 1: Prepare the onions – Peel and thinly slicing the onions.

Step 2: Pack your jars – Add the sliced onions into wide mouth mason jars up to the shoulder of the jar, and press onions firmly down.

Step 3: Prepare your salt water brine – Make a 2% brine by add 20g salt to a jar topping with a splash of hot water to dissolve the salt. Add remaining room temperature. (Note: brine should be room temperature) Then pour the brine over your onions making sure that the onions are under the brine.

Step 4: Ferment – Secure fermenting lid and sort at room temperature out of direct sunlight for 5-7 days. Ferment time will depend on room temperature and how you prefer them to taste.

Step 5: Transfer to the fridge – When your fermentation time is complete; remove fermenting lid, replace with a regular lid and store in the fridge.

Note: If you do not use fermenting lids leave a larger gap for expansion.

How to Introduce fermented onions

Fermented foods can have a powerful effect on the body. If you haven’t eaten home fermented foods before you will need to introduce slowly. Starting with 1 teaspoon of the juice and working your way to eating the onion piece up to cup a day if that’s your jam. Make sure to listen to your body to see how you react during the introduction process.

GAPS Introduction stages 1 and 2 the ferment juice only and red onion pieces from stage 3.

Enjoy on eggs, salads, burgers or anywhere you usually use red onions!

If you loved this recipe, you’ll LOVE all the others in this category. Check out all my ferment recipes here!

GAPS and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.