Fermentation isn’t just limited to vegetables, beverages, and sourdough bread. There are all sorts of delicious types of fermentation, including fermented beans, seeds, and nuts!
Typically fermented beans and nuts are served as part of a vegan or vegetarian diet. While it is a great way to improve the digestibility of non-meat protein sources, it also adds a ton of flavor. Perfectly delicious regardless of your diet!
Hopefully, this round-up of my favorite ways to ferment beans, seeds, and nuts will inspire you to try something new.
Fermented Bean Dips
Probably the simplest way to ferment beans is to add a bit of culture to your favorite dip.
- Probiotic hummus is perfect for parties, picnics, and simple lunches. This simple recipe is sure to be a favorite.
- For something a bit different, why not try a rich and creamy white bean dip?
- Miso and red lentil dip is a creamy and tangy vegan chip dip.
Homemade miso might seem ambitious, but it’s a super reliable ferment and perfect for adding flavor to almost anything.
- Soybean miso is traditional, but it does take a bit of extra work to dehull the soybeans.
- Miso can also be made from other legumes, like chickpeas.
Tempeh is a plant-based protein, made with a mold culture that ferments the beans into a firm patty. Tempeh is increasing in popularity and can be found in most grocery stores. However, homemade tempeh is fairly different from packaged stuff. It has a rich, creamy, and mushroomy flavor that is well worth the effort.
- Soybean tempeh is traditional, however, like miso, it takes a bit of work to dehull the soybeans.
- Tempeh can be made from almost any type of legume, including black beans, chickpeas, or lentils.
- My favorite type of tempeh is actually made from sunflower seeds. I love the extra nutty flavor.
The increased interest in a vegan or flexitarian diet has resulted in a bunch of new types of vegan cheeses available in the grocery store. My favorite dairy-free cheeses are based on cultured nuts. Not only are they’re full of flavor, but they’re also probiotic!
- The easiest homemade vegan cheeses use miso to culture cashew cream.
- Miso can also be used to ferment tofu for a cream cheese-like spread.
- It’s even possible to make nut-based camembert using the right strains of lactic bacteria and mold.
Culture Nut Yogurt
Non-dairy yogurt cultures are perfect for culturing nut-based alternative dairy.
- Try cultured coconut cream for a thick treat.
- Nut milk yogurt is a thin, probiotic beverage.
- Cultured cashew yogurt can be as thick and creamy as you want.
Bean Flour Ferments
Chickpea flour and other bean and lentil flours have traditionally been used to make all sorts of bread-like fermented dishes. Here are a few of my favorite bean flour fermented dishes.
- Farinata is a chickpea flour flatbread from Italy. Similar to a pizza, it’s super quick to make and delicious.
- Indian cuisine has several bean or lentil-based fermented dishes including dosas, khaman dhokla, and idli.