American · side, snack
Fermented Dilly Green Beans
Video by Jill Winger - Old Fashioned on Purpose on YouTube · Open on YouTube
- Low carb (1.4 g net carbs) but not keto: 6% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Crunchy, tangy beans soured by fermentation, with no vinegar or sugar, at under 10 kcal for five beans. Lightly salted next to most pickles, at about 100 mg sodium a serve.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 6
Method
Tap a time to watch that step in the video.
- Stir 1 tbsp kosher salt into 2 cups water until it dissolves (make double or triple for more jars). 2:07
- Put 1 clove garlic, 1 tsp black peppercorns, 1 bay leaf and 2 heads fresh dill in the bottom of a clean quart jar. 2:29
- Pack in about 1 lb trimmed green beans as tightly as they'll fit — standing upright if you like. 3:00
- Pour in the brine to cover the beans, leaving about 1 inch of headspace, and weigh them down (a glass weight works well) so none stick up above the brine. 3:24
- Fit the lid loosely, or use an airlock lid. Leave on a warm spot on the counter for 5–7 days, opening the jar every day to let the gas out. 3:57
- Taste: ferment a few days more for a stronger flavour, then refrigerate. They keep for 2–3 months in the fridge. 4:17
Tip. Makes 1 quart jar, about 15 five-bean serves (our estimate). Keep this jar away from other ferments and sourdough starter while it ferments. Dill is optional; dill seed works too.
The method is a summary in our words — the video shows every step.
One portion, 5 beans (30 g), gives you 1 of 15
Where the energy comes from one serve
- Net carbs 63%
- Protein 27%
- Fat 10%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K Source11%
13 µg a serve, mostly from fresh green beans (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 14
Vitamin C4%
3.8 mg a serve, mostly from fresh green beans (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate3%
10 µg a serve, mostly from fresh green beans (99%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B63%
0 mg a serve, mostly from fresh green beans (94%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron2%
0.3 mg a serve, mostly from fresh green beans (97%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
7.7 mg a serve, mostly from fresh green beans (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium1%
70 mg a serve, mostly from fresh green beans (98%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium1%
12 mg a serve, mostly from fresh green beans (95%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc1%
0.1 mg a serve, mostly from fresh green beans (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A1%
11 µg a serve, mostly from fresh green beans (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E1%
0.1 mg a serve, mostly from fresh green beans (98%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-31%
0 g a serve, mostly from fresh green beans (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.1 µg a serve, mostly from fresh green beans (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Jill Winger - Old Fashioned on Purpose; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.