10 Fermented Food Dinner Recipes

To complete our series on fermented food recipes, we present 10 delicious and satisfying dinner ideas. These recipes showcase the versatility of fermented ingredients, from hearty stews to flavorful stir-fries, providing a nutritious and probiotic-rich end to your day.

A Fermented Feast for Dinner

Incorporating fermented foods into your dinner is a fantastic way to support your digestive health while enjoying complex and exciting flavors. The fermentation process not only preserves food but also creates beneficial probiotics and enzymes that can improve gut health, boost immunity, and enhance nutrient absorption. [1]

“The art of fermentation is a culinary tradition that has been practiced for centuries across the globe. By embracing these ancient techniques, we can unlock a world of flavor and nutrition.” [2]

These dinner recipes will inspire you to explore the world of fermented foods and create delicious and healthy meals for you and your family.

1. Kimchi Jjigae (Kimchi Stew)

Kimchi jjigae is a classic Korean stew that is both comforting and flavorful. The star of the dish is aged, sour kimchi, which gives the stew its characteristic spicy and tangy taste.

Ingredients:

• 1 lb pork shoulder or belly, cut into bite-sized pieces
• 1 lb aged kimchi, chopped
• 1/2 cup kimchi juice
• 4 cups water or anchovy broth
• 1/2 block tofu, sliced
• 1 onion, sliced
• 2 scallions, chopped
• 1 tablespoon gochujang (Korean chili paste)
• 1 tablespoon gochugaru (Korean chili flakes)
• 1 teaspoon sesame oil

Instructions:

1. In a large pot, brown the pork pieces over medium-high heat.
2. Add the chopped kimchi and cook for 5-7 minutes, until the kimchi is softened and fragrant.
3. Stir in the kimchi juice, water or broth, gochujang, and gochugaru. Bring to a boil, then reduce the heat and simmer for 20-30 minutes, until the pork is tender.
4. Add the sliced tofu and onion and cook for another 5-10 minutes, until the onion is translucent.
5. Stir in the chopped scallions and sesame oil before serving.

This hearty stew is perfect for a cold evening and is a great way to use up a large batch of kimchi. [3]

2. Miso Glazed Salmon

Miso glazed salmon is a quick and elegant dinner that is packed with flavor. The sweet and savory miso glaze caramelizes on the salmon as it cooks, creating a delicious and healthy meal.

Ingredients:

• 4 (6 oz) salmon fillets
• 1/4 cup white miso paste
• 2 tablespoons mirin (sweet Japanese rice wine)
• 1 tablespoon soy sauce
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated ginger

Instructions:

1. Preheat your broiler to high.
2. In a small bowl, whisk together the miso paste, mirin, soy sauce, honey or maple syrup, and grated ginger.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Brush the miso glaze over the salmon fillets, making sure to coat them evenly.
5. Broil the salmon for 5-7 minutes, or until the glaze is bubbly and caramelized and the salmon is cooked through.
6. Serve with a side of steamed rice and vegetables.

This simple and flavorful dish is a great way to incorporate the benefits of miso into your dinner routine. [4]

3. Tempeh Stir-Fry

Tempeh stir-fry is a quick and healthy dinner that is perfect for a busy weeknight. The tempeh, a fermented soybean cake, absorbs the flavors of the stir-fry sauce, creating a delicious and satisfying meal.

Ingredients:

• 1 block (8 oz) tempeh, cubed
• 1 tablespoon sesame oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 head of broccoli, cut into florets
• 1 bell pepper, sliced
• 1/4 cup soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup
• Cooked rice or noodles for serving

Instructions:

1. Steam the tempeh for 10 minutes to soften it.
2. In a large skillet or wok, heat the sesame oil over medium-high heat.
3. Add the onion and garlic and cook until fragrant.
4. Add the tempeh and cook for 5-7 minutes, until lightly browned.
5. Add the broccoli and bell pepper and stir-fry for another 5-7 minutes, until the vegetables are tender-crisp.
6. In a small bowl, whisk together the soy sauce, rice vinegar, and maple syrup.
7. Pour the sauce over the stir-fry and cook for another 1-2 minutes, until the sauce has thickened.
8. Serve the tempeh stir-fry over cooked rice or noodles.

This versatile stir-fry can be customized with your favorite vegetables and is a great way to get a dose of plant-based protein and probiotics. [5]

4. Pork and Sauerkraut

Pork and sauerkraut is a traditional German dish that is often served for New Year’s for good luck. The slow-cooked pork becomes incredibly tender and flavorful, and the sauerkraut adds a tangy and probiotic-rich element to the dish.

Ingredients:

• 3-4 lb pork roast (shoulder or loin)
• 2 lbs sauerkraut, drained
• 1 large onion, sliced
• 1 apple, cored and sliced
• 1 cup beer or apple cider
• 1 tablespoon brown sugar
• 1 teaspoon caraway seeds
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 325°F (165°C).
2. Season the pork roast with salt and pepper and place it in a large Dutch oven or roasting pan.
3. In a large bowl, combine the sauerkraut, onion, apple, beer or cider, brown sugar, and caraway seeds.
4. Pour the sauerkraut mixture over and around the pork roast.
5. Cover the Dutch oven or roasting pan and bake for 3-4 hours, or until the pork is tender and cooked through.
6. Serve the pork and sauerkraut with a side of mashed potatoes or dumplings.

This hearty and flavorful dish is a perfect comfort food for a cold winter evening. [6]

5. Sourdough Pizza

Making pizza at home is a fun and delicious activity for the whole family. Using a sourdough starter for your pizza crust will give it a chewy texture and a tangy flavor that is far superior to any store-bought crust.

Ingredients:

• 1 cup active sourdough starter
• 1 1/2 cups all-purpose flour
• 1/2 cup warm water
• 1 teaspoon salt
• 1 tablespoon olive oil
• Your favorite pizza toppings

Instructions:

1. In a large bowl, combine the sourdough starter, flour, warm water, salt, and olive oil. Mix until a shaggy dough forms.
2. Knead the dough for 5-7 minutes, until it is smooth and elastic.
3. Place the dough in a lightly oiled bowl, cover, and let it rise for 4-6 hours, or until doubled in size.
4. Preheat your oven to 500°F (260°C) with a pizza stone or baking sheet inside.
5. Gently stretch the dough into a 12-inch circle.
6. Top with your favorite pizza sauce, cheese, and toppings.
7. Carefully transfer the pizza to the preheated pizza stone or baking sheet.
8. Bake for 10-12 minutes, or until the crust is golden brown and the cheese is bubbly.

This homemade sourdough pizza is a delicious and healthy alternative to takeout. [7]

6. Stir-fry with Fermented Black Bean Sauce

Fermented black bean sauce, also known as douchi, is a savory and pungent condiment that is widely used in Chinese cuisine. It adds a deep umami flavor to stir-fries and other dishes.

Ingredients:

• 1 lb chicken, beef, or tofu, cut into bite-sized pieces
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon fermented black beans, rinsed and lightly mashed
• 1 tablespoon soy sauce
• 1 teaspoon sugar
• 1/2 cup chicken or vegetable broth
• Assorted vegetables (e.g., bell peppers, onions, broccoli)

Instructions:

1. In a large skillet or wok, heat the vegetable oil over medium-high heat.
2. Add the chicken, beef, or tofu and cook until browned.
3. Add the garlic and fermented black beans and stir-fry for 1 minute, until fragrant.
4. Stir in the soy sauce, sugar, and broth. Bring to a simmer.
5. Add the assorted vegetables and cook for 5-7 minutes, until tender-crisp.
6. Serve the stir-fry with a side of steamed rice.

This flavorful stir-fry is a great way to explore the bold flavors of fermented black beans. [8]

7. Fermented Vegetable Curry

Adding fermented vegetables to your curry is a great way to boost its flavor and nutritional value. The tangy and slightly sour taste of the fermented vegetables complements the rich and spicy flavors of the curry.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons curry powder
• 1 can (13.5 oz) coconut milk
• 1 cup vegetable broth
• 2 cups mixed vegetables (e.g., potatoes, carrots, peas)
• 1 cup fermented vegetables (e.g., sauerkraut, kimchi)
• Cooked rice for serving

Instructions:

1. In a large pot or Dutch oven, heat the coconut oil over medium heat.
2. Add the onion, garlic, and ginger and cook until fragrant.
3. Stir in the curry powder and cook for 1 minute more.
4. Add the coconut milk, vegetable broth, and mixed vegetables. Bring to a simmer and cook for 15-20 minutes, until the vegetables are tender.
5. Stir in the fermented vegetables and cook for another 2-3 minutes, until heated through.
6. Serve the curry over cooked rice.

This flavorful and aromatic curry is a delicious way to incorporate fermented vegetables into your dinner. [9]

8. Kefir Marinated Chicken

Kefir is not just for smoothies! Its tart and tangy flavor makes it a great marinade for chicken, helping to tenderize the meat and add a delicious flavor.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 cup plain kefir
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, whisk together the kefir, garlic, lemon juice, oregano, salt, and pepper.
2. Add the chicken breasts to the marinade and make sure they are fully coated.
3. Cover the bowl and refrigerate for at least 1 hour, or up to 4 hours.
4. Preheat your grill or a skillet over medium-high heat.
5. Remove the chicken from the marinade and grill or pan-sear for 6-8 minutes per side, or until cooked through.
6. Serve the chicken with a side of roasted vegetables or a salad.

This simple and healthy marinade is a great way to add flavor and probiotics to your chicken dinner. [10]

9. Fermented Fish with Potatoes and Onions

Fermented fish is a traditional dish in many cultures, and it has a unique and pungent flavor that is not for the faint of heart. However, if you are feeling adventurous, it can be a delicious and nutritious meal.

Ingredients:

• 1 lb fermented fish (such as rakfisk or surströmming)
• 4 medium potatoes, boiled and sliced
• 1 large onion, thinly sliced
• Flatbread or lefse for serving
• Sour cream and butter for serving

Instructions:

1. Prepare the fermented fish according to the package directions. This may involve rinsing it or soaking it in water.
2. Arrange the sliced potatoes and onions on a platter.
3. Place the fermented fish on top of the potatoes and onions.
4. Serve with flatbread or lefse, sour cream, and butter.

This traditional dish is a unique culinary experience that is rich in probiotics and omega-3 fatty acids. [11]

10. Miso-Mushroom Pasta

This creamy and savory pasta dish gets its umami flavor from the addition of miso paste. It’s a quick and easy weeknight dinner that is both comforting and nutritious.

Ingredients:

• 8 oz pasta (such as fettuccine or spaghetti)
• 1 tablespoon olive oil
• 8 oz mushrooms, sliced
• 2 cloves garlic, minced
• 1/4 cup white miso paste
• 1/2 cup heavy cream or coconut cream
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the mushrooms and cook until they are browned and softened.
4. Add the garlic and cook for 1 minute more, until fragrant.
5. In a small bowl, whisk together the miso paste and heavy cream until smooth.
6. Pour the miso cream sauce into the skillet with the mushrooms and bring to a simmer.
7. Stir in the Parmesan cheese and season with salt and pepper to taste.
8. Add the cooked pasta to the skillet and toss to coat.
9. Serve immediately with a sprinkle of extra Parmesan cheese.

This rich and flavorful pasta is a delicious way to incorporate the benefits of miso into your dinner. [12]

References

[1] Probiotics and their fermented food products are beneficial for health. (2016). Journal of Applied Microbiology. https://academic.oup.com/jambio/article-abstract/100/6/1171/6718353
[2] The Art of Fermentation. (2012). Chelsea Green Publishing. https://www.chelseagreen.com/product/the-art-of-fermentation/
[3] Kimchi stew (Kimchi-jjigae) recipe by Maangchi. Maangchi. https://www.maangchi.com/recipe/kimchi-jjigae
[4] Miso Glazed Salmon. (2023, August 4). The Recipe Critic. https://therecipecritic.com/miso-glazed-salmon/
[5] Easy Tempeh Stir-Fry. (2023, August 19). Plant Based on a Budget. https://plantbasedonabudget.com/easy-tempeh-stir-fry/
[6] Easy Pork and Sauerkraut Recipe. (2023, December 14). Allrecipes. https://www.allrecipes.com/recipe/24537/easy-pork-and-sauerkraut/
[7] Sourdough Pizza Crust Recipe – Your New Favorite!. Little Spoon Farm. https://littlespoonfarm.com/sourdough-pizza-crust-recipe/
[8] Black Bean Sauce Recipe. (2023, July 11). Kitchen Sanctuary. https://www.kitchensanctuary.com/black-bean-sauce-recipe/
[9] Recipe: Lacto-Fermented Curry Cauliflower. (2022, November 16). FarmSteady. https://farmsteady.com/blogs/field-guide/recipe-lacto-fermented-curry-cauliflower
[10] Kefir Marinated Greek Chicken Breasts. (2023, February 16). Kitchen Skip. https://www.kitchenskip.com/sheet-pan-greek-chicken-breasts/
[11] Norwegian Rakfisk (fermented fish). North Wild Kitchen. https://northwildkitchen.com/norwegian-rakfisk-fermented-fish/
[12] Creamy Miso Mushroom Pasta. (2022, October 10). Budget Bytes. https://www.budgetbytes.com/creamy-miso-mushroom-pasta/