For an unusually flavorful way to add probiotics to your diet, try this easy fermented pumpkin recipe. It’s a tasty way to preserve pumpkin!
New to fermenting foods? Be sure to read this compilation of frequently asked questions before you get started!
Pumpkins and other winter squash are a wonderful addition to any garden. Not only do they provide ample fruit, but their thick rind makes preserving squash and pumpkin easy. It stores effortlessly for anyone with a root cellar or cool room.
Fermentation isn’t really necessary for preserving squash and pumpkin – but it sure is fun in this healthy pumpkin recipe! [Click here for more fermenting recipes to try.] There’s not much prep work involved in making these healthy pumpkin spears. Just be sure you have a sharp knife to work with.
Related: Lacto-Fermented Cauliflower
The extra probiotics and enzymes imparted to this yummy, fragrant snack food can’t be had in pumpkin pies or warming soups.
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Fermenting at Home
Cardamom is one of the spices that gives chai its intoxicating fragrance. Just a tiny pinch of these seeds imparts wonderful flavor to this fermented pumpkin and gives the pumpkin just a hint of those familiar fall flavors, even in this tangy ferment.
Try this small-batch fermenting recipe to preserve pumpkin or multiply the recipe to put up a bunch of golden fermented snacks. The key to successfully fermented pumpkin is to reserve a bit of the rind which will impart a bit of beneficial bacteria from the soil into the final ferment.
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- Enough sliced pumpkin to fill a pint jar
- A sliver of pumpkin rind
- 2 tsp. sea salt
- 8 cardamom seeds
- Water as needed
- Peel and clean out a small pumpkin, reserving a slice of the rind to lend bacteria to the fermentation process. Add salt, pumpkin rind sliver, and cardamom seeds to a pint-sized jar.
- Slice the pumpkin into small sticks just tall enough to fit into the jar, leaving about 1" of head space. Pack tightly into the jar, much like making cucumber pickles.
- Pour water over the pumpkin, salt, and cardamom until the pumpkin is entirely submerged. Place a lid on the jar so that it is airtight and leave to ferment at room temperature for 2-3 weeks. Check the jars daily, opening the jars to release pent up carbon dioxide each time pressure has built up.
- After 2-3 weeks taste the pumpkin. If it is sufficiently tangy, you can eat it right away or move it to cold storage.
Nutrition Information:Yield: 4 Serving Size: 1 grams
Amount Per Serving: Calories: 27Unsaturated Fat: 0gSodium: 956mgCarbohydrates: 6gFiber: 1gSugar: 1gProtein: 1g