Do fermented vegetables lose their benefits when cooked?

A recurring culinary question

Lacto-fermented vegetables are appreciated for their complex flavors and natural preservation. However, one question often comes up: Do fermented vegetables lose their benefits when cooked? La Sauerkraut, one of the best-known fermented vegetables, is often eaten cooked, especially in Alsace and Switzerland.

Today, we're going to take a look at how cooking transforms these vegetables. De plus nous vous proposons we're offering a new recipe for Swiss cheesecake,revisited with a touch of lacto-fermentation.

Sauerkraut: an example of a cooked lacto-fermented vegetable

La Traditional Sauerkraut is a must-try dish that shows that fermented vegetables can be perfectly cooked and enjoyed this way. Here's what happens when you heat it up:

  • Evolving taste : Cooking reduces its natural acidity, resulting in a more tender texture.
  • Alteration of natural flora : As with other foods, heat transforms the micro-organisms present in the raw product.
  • Fiber and mineral conservation : Even when cooked, sauerkraut remains a food rich in texture and flavor.
  • Integration into traditional dishes : It often accompanies smoked meats, but can also be used in more original ways, especially in savoury pastries!

Alternative: raw sauerkraut

More and more people are choosing to eat sauerkraut raw, for example in salads or as a cold side dish, to take full advantage of its tangy taste and crunchy textures.

👉 Conclusion: Cooking sauerkraut changes its characteristics, but it remains a tasty ingredient, whether in a hot dish or a cold salad.

Before moving on to the recipe, let's take a look at how cooking affects the key elements of lacto-fermented vegetables.

The effects of cooking on bioactive compounds in fermented vegetables

There's more to fermented vegetables than their living probiotics, which are often destroyed by heat. Fortunately, they're also packed with more resistant beneficial compounds:

✅ Postbiotiques These fermentation by-products (organic acids, bioactive peptides) retain their digestive and metabolic value, even after cooking.
✅ Stabilized vitamin C : During fermentation, part of the vitamin C is transformed into ascorbigene, a more heat-resistant form that preserves some of its antioxidant activity.
✅ Improved digestibility : Fermentation pre-digests certain nutrients, making vegetables easier to assimilate, even when cooked.

Recipe: Swiss cheese cake with a touch of lacto-fermentation 🧀

Did you know that fermented vegetables can be incorporated into sweet and savory preparations? Here's a surprising adaptation of Swiss cheese tart, where a thin layer of fermented vegetables adds a hint of acidity and aromatic depth.

Ingredients (6-8 portions):

For the pastry :

  • 250 g shortcrust pastry (homemade or store-bought)
  • 1 pinch salt
  • 1 egg for glazing

For the topping :

  • 200 g grated Swiss cheese (Gruyère or Vacherin)
  • 200 g quark or ricotta cheese
  • 2 eggs
  • 100 ml full-fat cream
  • Pepper, nutmeg
  • 50 g blended lacto-fermented vegetables (sauerkraut, fermented carrots or beets)

Preparation:

1️⃣ Preheat oven à 180°C.
2️⃣ Line a tart tin with the shortcrust pastry, prick the base with a fork and brush with beaten egg.
3️⃣ Appliquez une fine couche des légumes lactofermentés mixés sur le fond de pâte. Cette astuce ajoute une pointe acidulée subtile qui équilibre la richesse du fromage.
4️⃣ In a bowl, mix the grated cheese, quark, eggs and cream. Season with pepper and a pinch of nutmeg.
5️⃣ Pour the mixture into the mould, then place in the oven 30-35 minutes, cook until the top is golden and slightly puffed.
6️⃣ Let cool before serving. This tart can be eaten hot or cold, and goes perfectly with a green salad.

Why add fermented vegetables?

✅ Adds a tangy note that balances the fat of the cheese.
✅ Adds unexpected, gourmet aromatic depth.
✅ A pleasant surprise for the taste buds!

Photo: Borscht, the traditional fermented beet soup

How do you incorporate other fermented vegetables into your cooking?

In addition to this recipe, here are some ideas for experimenting with cooking lacto-fermented vegetables:
🔥 Add them at the end of cooking in a soup or simmered dish for a touch of acidity.
🥗 Mix raw and cooked to play with textures and flavours.
🍕 Use them in pies, pizzas or gratins for a unique flavor.

Conclusion : Can fermented vegetables be cooked?

Cooking alters their texture and taste, but this in no way detracts from their culinary appeal. That's why cooked sauerkraut is a perfect example of this transformation. And for those who like to innovate, why not try original recipes like this Swiss cheesecake revisited ?

Cooking lacto-fermented vegetables does not totally deprive them of their nutritional and digestive benefits. Das bedeutet, dass sie integrated into hot dishes while providing added valueboth tasty and nutritious.

💡 Have you ever tried fermented vegetables in hot dishes or savory pastries? Which combination intrigues you the most? Share your ideas and experiences in the comments section! 😊