Fermented Mushrooms Recipe: Benefits and Traditional Methods

Understanding Mushroom Fermentation

While mushrooms cannot be classified as vegetables or even plants from a taxonomical perspective, experimenting with mushroom fermentation can be incredibly rewarding. Our favorite capped fungi are characterized by high protein and fiber content, while containing relatively few carbohydrates.

Why Add Vegetables to Mushroom Fermentation

For optimal lactic acid fermentation, mushrooms work best when combined with other carbohydrate-rich vegetables such as onions, carrots, Jerusalem artichokes, or sweet potatoes. This combination provides the necessary sugars for beneficial bacteria to thrive during the fermentation process.

Health Benefits of Fermented Mushrooms

Essential Nutrient Content

Most mushrooms serve as excellent sources of copper, iron, calcium, phosphorus, and vitamin D, playing important roles in blood and bone formation. According to nutritional studies, mushrooms contain bioactive compounds that may support immune function and overall health.

Digestive Health Advantages

Fermented mushrooms provide probiotics that can benefit digestive health. The fermentation process increases nutrient bioavailability and may enhance the absorption of minerals naturally present in mushrooms.

Safe Fermentation Practices

Raw vs. Cooked Mushrooms

Only ferment raw mushroom varieties that are safe to consume without heat treatment, such as button mushrooms, oyster mushrooms, and shiitake. For other mushroom types, pre-cook them and layer with fresh herbs or onions, optionally adding acidic liquid or lactic acid bacteria starter cultures.

Pre-cooking Benefits

Pre-cooking all mushrooms before fermentation is highly practical, as they become much more space-efficient for processing. The mushroom season lasts year-round but peaks during spring and autumn.

Fermented Mushrooms (Champignon) with Purple Onion

Fermented Mushrooms (Champignon) with Purple Onion is a flavorful probiotic-rich recipe where fresh champignon mushrooms are fermented with tangy purple onions in a salted brine. The fermentation enhances the earthy umami taste of the mushrooms and the sharp, sweet notes of the onions, creating a crunchy, tangy, and gut-friendly snack or side dish. This easy-to-make fermented vegetable combination supports digestion and adds a unique, savory twist to meals.

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Prep Time 10 minutes mins

Minimum Resting Time 14 days d

Total Time 21 days d

Course: Salad, Side Dish

Ingredients Method Notes

Ingredients

  

• 500 g champignon mushrooms
• 1 small purple onion
• 1½ tsp marjoram
• 1½ tsp thyme
• 1 tsp ground white pepper or ½ tsp whole pink peppercorns
• 500 ml 2% salt solution

Method

 

1. Cut off the bottom part of mushroom stems and wash thoroughly in running water
2. Slice mushrooms into 3-4mm thick pieces
3. Boil water and blanch mushrooms for 4-5 minutes until slightly collapsed
4. Sprinkle spices into the bottom of the canning jar, then add the mushrooms
5. Fill the jar with prepared 2% salt solution, leaving no more than 1cm of free space under the lid
6. Ferment at room temperature, sealed airtight, placed on a tray until activity subsides

Notes

Although button mushrooms can be fermented raw, blanching is recommended as mushrooms lose most of their volume before jarring, making this method more space-efficient. Strain the lightly pre-cooked mushrooms and rinse with cold water.

Recipe Variations and Tips

Alternative Ingredients

You can try this recipe using canned mushrooms. Ensure they contain only natural acids (vinegar, citric acid, ascorbic acid) without other preservatives or artificial additives.

Flavor Combinations

Fermented button mushrooms pair excellently with bay leaf-tarragon or horseradish-chili seasonings. These can be prepared without onions, but in such cases, inoculate with neutral-flavored fermented pickle juice or starter culture.

Other Mushroom Varieties

Try this method with thoroughly pre-cooked oyster mushrooms, honey mushrooms, shiitake, and other edible varieties for diverse flavors and textures.

Food Safety Considerations

Always ensure proper sanitation when fermenting mushrooms. Use clean equipment, maintain appropriate salt concentrations, and monitor fermentation progress. If any off-odors, unusual colors, or mold develop, discard the batch immediately.

Storage and Serving

Once fermentation is complete, store fermented mushrooms in the refrigerator. They can be enjoyed as a probiotic-rich side dish, added to salads, or incorporated into various recipes for enhanced flavor and nutritional benefits.