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hands holding bowl of rice, tofu, zucchini, carrot and low FODMAP kimchi

Low FODMAP Kimchi ?

Looking for low FODMAP kimchi? Try our recipe!

Low FODMAP Serving Size Info: Makes about 14 cups (3.5 kg); 224 servings; 1 serving = 1 tablespoon (16 g).

Course: Basic, Condiment
Cuisine: Asian, Korean
Prep Time: 20 minutes
Cook Time: 5 minutes
Fermenting 4 days
Total Time: 4 days 25 minutes
Makes: 224 Servings
Calories: 4 kcal
Author: Dédé Wilson

Ingredients:

Cabbage:

  • 6- pounds (2.7 kg) Napa cabbage, quartered lengthwise, cored and chopped into large bite-size pieces
  • ½ cup (90 g) kosher salt

Porridge:

  • 2 cups (480 ml) water
  • 2 tablespoons sweet rice flour
  • 2 tablespoons Turbinado sugar, or white or brown sugar

Vegetables:

  • 8- ounces trimmed and peeled daikon, julienned to yield 2 cups
  • 4- ounces trimmed and peeled carrot, julienned to yield 1 cup
  • 1 ½ ounces (40 g) chopped chives, or garlic chives if you tolerate them
  • 3- ounces (85 g) finely chopped scallions, green parts only, to yield 2 cups

Spice Mixture:

  • 2 cups (240 g) hot red pepper flakes (gochugaru)
  • ½ cup (120 ml fish sauce, such as Red Boat
  • 2 teaspoons minced fresh ginger root

Preparation:

  1. Begin with Salting the Cabbage: Place the cabbage in a large non-reactive bowl or container and add the salt as you go so that the cabbage and salt are added in layers. Toss very well to evenly distribute the salt. Allow to sit for 30 minutes, then stir it all together very well to re-distribute any salt and exuded liquid. Allow to sit for another 30 minutes and repeat the mixing process. Let it sit for 30 more minutes and stir again.

  2. Meanwhile, Make the Porridge: Whisk together the water and rice flour in a small saucepan and bring to a simmer over medium heat, whisking frequently. Simmer for about 5 minutes or until it begins to thicken. Whisk in sugar and continue to cook for several more minutes, whisking often, until mixture is thickened and a bit glossy. Cool completely.
  3. For the Vegetables & Spice Mixture: Place all of the vegetables in a large mixing bowl that is large enough to hold all of your ingredients and toss them together. Add the spice mixture and the cooled porridge and stir everything together. It will be the texture of a thick paste.

  4. Back To The Cabbage: Drain the salted cabbage (you might have to do this in batches), discarding any liquid. Soak the salted cabbage in clean water and then drain, three separate times. Taste the cabbage. It should taste just faintly salty.

  5. Add the cabbage to the large bowl with the vegetable/spice mixture. Combine everything very well. I usually put on rubber gloves and get in there with my hands. The cabbage should be completely coated with the spice mixture.
  6. Pack the kimchi into a large non-reactive container with an airtight cover. (I use a ceramic pot made for fermenting and pickling vegetables). Set aside at room temperature for at least 4 days.
  7. Here is where the art of kimchi making comes in. So far, everything has just been straightforward preparation of combining particular amounts of ingredients in a specific way. Now the magic (and scienchappens!
  8. The bacteria that is present will go to work, and depending on your ambient temperature, it could take days, or weeks, for your kimchi to be “done”.
  9. At first the naturally occurring lactobacillus breaks down the structure of the vegetables. The mixture produces acids and gases and it might taste sour, smell very strong and pungent and possibly not very enticing at this stage. Then as fermentation continues, the kimchi begins to mellow.
  10. Many manufacturers look for the acidity to rise and for the pH to be below 4.6% as one marker for safety. I purchased pH strips to test my kimchi and most batches reached this level between 5 and 8 days.
  11. Technically speaking, fermentation is completed when the sugars in the vegetables have been consumed, but as my consulted experts have explained, practically speaking, you’d never really ferment to the point of having zero residual sugar.
  12. Because CO2 and bubbling is produced during fermentation, you might want to “burp” your container after a few days to allow excess gas to escape. If it cannot escape, the kimchi can become fizzy and carbonated, which is undesirable.
  13. There might be quite active bubbling and CO2 production during fermentation, and this will largely cease when fermentation is “done”, however, some milder bubbling action might continue after you have stopped your fermentation stage and begun to refrigerate your kimchi.
  14. So how do you tell when your kimchi is done? Look for the markers mentioned above, and taste it! It should taste pleasantly sour. If your batch is putrid, you will know it, in which case discard it. Some manufacturers ferment for 6 months or more!
  15. Pack your kimchi into smaller containers, leaving a bit of room at the top and refrigerate for up to several months - some say years!

Tips

  • By biggest tip is, Don't Be Afraid To Try This! It seems daunting, but I promise that if you take your time and follow my instructions, that you will be able to make low FODMAP kimchi!
Nutrition Facts
Low FODMAP Kimchi ?
Amount Per Serving
Calories 4 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 256mg11%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Calcium 1mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.