Fermented Beetroot: From Underground Hidden Gem to Modern Fermented Delight

Few vegetables wear their power as boldly as fermented beetroot. That deep crimson color? It’s not just pretty — it’s a sign of betalains, natural pigments with powerful antioxidant and anti-inflammatory properties that help protect the body’s vital organs.

A Root with a Rich Past

Beetroot has been cherished since ancient times — from Babylon and Rome, where it was valued as both food and medicine, to Hippocrates, who praised its healing leaves. Beetroot comes from the wild sea beet of Eurasia. Ancient Greeks and Romans used it for medicine and food, while the sugar beet was developed in the 1700s in Prussia for sugar production.Today, fermented beetroot is celebrated as a modern functional food, supporting detox, endurance, and heart health.

Taste and Usage of Beetroot

Beetroot is one of the most versatile vegetables:

Raw: in salads or juices
Cooked: as a side, roasted, baked, in soups like borscht
Fermented: as fermented beetroot, beet kvass, or added to water kefir and kombucha for color and flavor

Beetroot’s sweet, earthy, slightly funky taste pairs beautifully with spices like cinnamon, chili, thyme, rosemary, cumin, and its vibrant color makes it perfect for culinary experimentation.

In stores, beets are usually pickled or precooked, which reduces nutrients. Homemade fermentation preserves and even enhances nutritional value, making fermented beetroot a superior choice.

Raw beets are high in FODMAPs (fructans), which can cause digestive discomfort — but fermentation lets beneficial bacteria like Lactobacillus feed on these sugars, making fermented beetroot easier to digest.

Nutritional & Health Benefits

Fermented beetroot is rich in essential nutrients and compounds that make it a true functional food:

Nutrient	Function / Benefit
Folate (B9)	Supports cell growth and protects blood vessels
Potassium	Helps lower blood pressure, supports heart health
Manganese	Supports metabolism and bone health
Iron	Transports oxygen in red blood cells, boosts energy
Fiber & Phytosterols	Improve digestion and gut balance
Vitamin A (from beta-carotene)	Beta-carotene converts slowly in the liver to retinol (Vitamin A), acting as an antioxidant
Vitamin C	Supports immunity, collagen production, and antioxidant activity
Betalains & Polyphenols	Provide strong antioxidant and detox benefits
Nitrates	Convert to nitric oxide, improving circulation and endurance

Health Effects:
💪 Strengthens the immune system
🌿 Supports liver detox
❤️ Improves blood quality and circulation
💧 Lowers blood pressure & cholesterol
🏃‍♀️ Enhances physical performance
🌸 Anti-inflammatory and potential anti-tumor activity

Fermented Beetroot Recipe (Lacto-fermentation)

Ingredients:

2 small beetroots (peeled, sliced or cubed)
2-3 % of salt in brine (approx. 12 g sea salt per 480 ml water)

Instructions:

Dissolve salt in water to make brine.
Place beets in your Kefirko fermenter and fully cover with brine.
Use a glass weight to keep beets submerged.
Let ferment at room temperature for ~10 days or more.

Tips:

Crunchy, slightly tangy fermented beetroot is ready after 10 days.
Let it ferment longer for more sourness.
The brine can be reused for beet kvass or other functional drinks.
Lacto- fermentation requires no-air environment. Beets should be covered with brine. With Kefirko Veggie fermenter spring and glass weight keeps ferments under the brine. Pump and lid make no-air environment.

Spice Variations:

As we wanted to leave our beetroot for multipurpose use (to drink fermented brine, to use it in salads, or maybe in more sweeter versions…), we did not add any other spices while fermenting, but there are quite many of them that goes well with its taste…

Garlic, bay leaf or ginger (especially for beet kvass)
Cinnamon, cloves for sweeter, wintery flavor
Thyme, rosemary— experiment freely
Cumin
Anise or fennel
Peppers or chilli
Mint (goes beautifully with it)

Dishes:

Eat fermented beetroot in salads — season it with balsamic vinegar, olive oil, or pumpkin seed oil. It’s also delicious on cheese or meat plates, or – this is our favorite combination: with hummus. It pairs beautifully with kefir cheese as well. You can also make beetroot juice from it or use the leftover brine to create beet kvass, a refreshing probiotic drink.