Fermented Jerusalem Artichokes
A seasonal gut-friendly fermentation project created in collaboration with Nature’s Nutrition.
Jerusalem artichokes (also known as sunchokes) are naturally rich in inulin, a type of fibre that feeds beneficial gut bacteria. This makes them a prebiotic food — in other words, they help nourish your microbiome.
When you ferment them, something even better happens.
Fermentation introduces live beneficial microbes, making the finished ferment probiotic as well as prebiotic — a powerful combination for digestive health.
There’s just one small catch. Jerusalem artichokes have a bit of a reputation for causing digestive… enthusiasm. The inulin that feeds good gut bacteria can sometimes lead to gas and bloating.
The good news is that the fermentation process helps break down some of those complex fibres, which means many people find fermented Jerusalem artichokes much easier to digest and that ‘the wind has been taken out of their sails!’
The result is a crisp, tangy ferment with a mild nutty flavour that’s delicious with salads, roasted vegetables, grain bowls, or anywhere you’d add a pickle!
For this project we’re adapting my Naked Kraut method — a very simple salt-only fermentation that lets the natural flavour of the vegetable shine.
Because Jerusalem artichokes are much firmer than cabbage, with this method, they ferment best when thinly sliced or julienned.
We’ll start with a plain version, which is absolutely delicious.
But if you enjoy a little heat, you can add a pinch of chilli flakes for a lightly spicy version.
Pick Up Your Jerusalem Artichokes at Nature’s Nutrition
This recipe was inspired by the beautiful organic Jerusalem Artichokes at Nature’s Nutrition, sourced locally from Amary Farm.
If you’d like to try this ferment yourself, pop into the shop and pick up a bag while they’re in season. Jerusalem artichokes have a fairly short window, so they’re a lovely vegetable to enjoy right now while they’re fresh.
Supporting local growers and shops means we all get access to fresher, better food — and fermentation is one of the simplest ways to make the most of seasonal produce.
If you make this ferment, the team at Nature’s Nutrition would love to hear how it turns out.
What is Fermentation & How Does it Work?
Fermentation is a simple, inexpensive way of preserving vegetables. We’ve been doing it for thousands of years — long before refrigerators or complicated equipment existed.
During fermentation (also called lacto-fermentation) we create the perfect environment for friendly, gut-loving lactic acid bacteria to thrive while keeping harmful microbes at bay.
These beneficial bacteria are already present on your vegetables. During the fermentation process, they begin to thrive while consuming the natural sugars in the vegetables, converting them into lactic acid – this is where the tangy taste comes from.
This process also makes vegetables easier to digest and helps your body absorb more of their nutrients — because the microbes have already begun breaking things down for us.
Why Ferment Jerusalem Artichokes?
Fermenting Jerusalem artichokes is a brilliant way to enjoy this seasonal vegetable while supporting your gut health.
Fermentation can:
• Make them easier to digest
• Add beneficial probiotics AND prebiotics
• Enhance flavour
• Preserve them for months
And like all simple ferments, it’s incredibly satisfying to make yourself.
Ingredients & Tools
Ingredients
500g–700g Organic Jerusalem artichokes
2% good quality fine sea salt (no additives) by weight of vegetables
2% = The weight of your veggies x 0.02 on your calculator
So 500g of artichokes would be 10g salt
Optional:
½–1 tsp chilli flakes for a spicy version
Tools
1-litre glass jar
Knife or mandolin
Large mixing bowl
Clean tea towel
Small ramekin or additional glass jar (for weighting)
Step-by-Step Guide
1. Prepare Your Workspace and Ingredients
Wash all tools and utensils with hot, soapy water.
Scrub your Jerusalem artichokes well to remove soil. Peeling isn’t necessary unless the skins are particularly tough.
2. Slice and Salt the Artichokes
Thinly slice or julienne the Jerusalem artichokes. A mandolin works brilliantly here and makes the job much faster.
Place the sliced artichokes in a bowl and mix in the salt.
Massage the salt into the vegetables for a few minutes. Don’t be too rough – you don’t want to damage the veg.
Cover with a tea towel and allow the mixture to rest for 20–30 minutes so the salt can begin drawing out moisture.
Unlike cabbage, Jerusalem artichokes may not release quite as much liquid, so don’t worry if the brine seems slightly lighter than a sauerkraut brine.
3. Pack the Artichokes into Your Jar
Pack the salted artichokes tightly into your jar, pressing down firmly to remove air pockets.
Pour any liquid from the bowl into the jar.
The goal is to keep the vegetables submerged beneath the brine.
Pro Tip:
“Below the brine, all is fine.”
4. Add a Topper and Weight
If you have a spare cabbage leaf you can use it as a topper or some onions skins (the papery outside), but this step isn’t essential for this ferment as the risk of floaty bits on the surface is small.
Place a fermentation weight, small ramekin or jar on top to keep the artichokes submerged.
Pop the lid on your jar.
If you’re using a metal lid, place a small piece of parchment paper between the ferment and the lid. As the ferment becomes acidic it can react with metal.
Fermentation Time
Place the jar somewhere out of direct sunlight and sit it on a plate to catch any brine overflow.
Let it ferment for 7–14 days, depending on your taste preference and room temperature.
You may need to burp the jar daily to release built-up gases unless you’re using a self-burping fermentation jar. Burping the jar is slightly unscrewing the lid so that you hear the gas escape and then screw it back tightly to keep the air out.
Start tasting after day 7.
The ferment is ready when the flavour becomes pleasantly tangy and lightly sour.
Storing Your Ferment
Once the flavour is where you like it, transfer the jar to the refrigerator.
Cold temperatures slow fermentation dramatically.
Your fermented Jerusalem artichokes will keep for many months in the fridge if submerged and handled cleanly
Ways to Eat Fermented Jerusalem Artichokes
They’re incredibly versatile. Try them:
• alongside roasted vegetables
• tossed through salads
• with grain bowls
• on sandwiches
• with cheese or charcuterie
Or simply enjoy a small forkful before meals to support digestion.
Want to Learn More Fermentation Like This?
If you enjoyed this recipe, fermentation has a whole world of discovery waiting for you.
Inside The Fermentation Hub, this month renowned author and educator Kirsten K Shockey takes a deep dive into fermenting onions as the main ingredient and share her delicious spicy onion and mango recipe. We’re also making a Fermented Cleavers tonic – a lightly effervescent soda that supports your lymphatic system – making the most of the newly emerging shoots.
Next month we’re making wild garlic miso (because it would be rude not to make the most of this delicious free ingredient) and rhubarb kosho – a seasonal riff on a spicy Japanese condiment.
Each month in the Hub includes:
- Seasonal tutorials – what’s in season and how to work with it
- Intentional ingredient sessions – herbs, plants and ferments that support everyday nourishment and wellbeing
- Live Q&A / panel conversations with experienced fermenters and educators
- Kind, moderated discussion spaces to ask questions, seek reassurance or post ‘does this look ok?’ images or ‘look what I just made!’ photos
- Beginner friendly with plenty of depth for more experienced fermenters
- Replays you can watch anytime
The goal is simple: helping people feel confident bringing fermentation into their kitchens in a way that feels practical, nourishing, and enjoyable.
If you’d like to ferment the seasons with a community who genuinely love this stuff, the Hub is right here. First month is easy to cancel — but most people stay.
