Fermented foods from South Asian kitchens

If you are enthusiastic about keeping up with the latest health trends, you probably know that fermented foods are becoming increasingly popular. Among many other benefits, their anti-inflammatory, anti-microbial, and anti-diabetic properties help improve gut health and boost immunity. More and more people are incorporating fermented foods or drinks into their diet, and there is a wide range to choose from. 

Different culinary traditions around the world have their unique array of fermented foods, such as the famous Japanese steamed soybeans (natto), Korean fermented cabbage (kimchi), and the Eurasian milk kefir drink, to name a few. The vast and diverse region of South Asia also has its own variety, such as Indian curd (dahi), the yogurt-based beverage (lassi), and Indian pickles (achar). South Asian fermented foods and drinks often complement commonly eaten main dishes, enhancing the flavor and contributing to nutrition and better health. 

What are fermented foods, and how did we invent them 

Simply put, fermentation is a naturally occurring process that breaks down sugars into substances beneficial to human health. Certain foods tend to ferment spontaneously, which is why humans have been consuming fermented foods practically since the dawn of civilization. 

It is believed that people discovered fermentation by accident. Yeast and bacteria exist in the natural environment and can cause milk to curdle into a yogurt-like drink or the dough to become sour. Around 5000 BC, the Sumerians and Egyptians were making bread, wine, and beer using fermentation. Once it was discovered, the process was primarily used to preserve food, but it also made it more nutritious and flavorful. In many ancient cultures, such as the Sumerian and Egyptian, fermented foods and drinks were considered magical gifts from the gods. 

Fermented foods in ancient traditions and modern trends 

Health-conscious people around the world are incorporating various types of fermented foods and beverages into their diets, and interest in these products has surged in recent years. Most fermented foods contain probiotics. Foods with active or even inactive microbes contribute to improved health. 

Health benefits include improved digestion and reduced pathogens as a result of introducing beneficial bacteria to the gut; increased nutrition in the form of B vitamins, vitamin K, and digestive enzymes; reduced inflammatory proteins in the body; and a reduced risk of conditions such as diabetes and arthritis.

Kefir, kimchi, kombucha (fermented tea), and miso (fermented soybean paste) from Central Asia, Korea, China, and Japan, respectively, are among the most popular fermented foods now used worldwide. When it comes to fermented foods, the South Asian region encompassing India, Pakistan, Nepal, and Bangladesh is not far behind. 

The popular Punjabi fermented drink: Lassi, then and now 

Lassi is a yogurt-based drink. It is believed to have originated in the region of Punjab. Traditionally, yogurt was hand-blended with milk, water, and salt. The drink is still consumed in hot summers to prevent dehydration and to cool the body. Sweet lassi is also popular as a refreshing drink. 

Nowadays, Indian restaurants have popularized lassi with different flavors, and mango lassi is hugely popular because of its sweet and tangy flavor and luxurious creamy texture. The drink is not only delicious, but it is also very nutritious. Here is a recipe by Izzah Cheema to make mango lassi at home. 

When it comes to flavors, you can replace mango with any other ingredient according to preference. You can use strawberries or raspberries, bananas, coconut, chocolate, etc. 

This South Asian fermented drink can be your healthy substitute for a soda with your meal! 

Dahi: Fermented food that is both an ingredient and a side dish

Dahi or Indian yogurt is somewhere in between a yogurt drink and Greek yogurt when it comes to texture. The taste is similar to sour cream. It is very common to make dahi at home in South Asian kitchens, although it is also widely available in shops. 

To make dahi, it is necessary to have a yogurt starter or culture. This is made by adding lemon juice to previously boiled lukewarm full-fat milk. The starter is added to preboiled milk after it has cooled down. The milk must be at the right temperature before you add culture to it. The benchmark traditionally used to check the temperature is that it should not feel too hot or cold to the touch of your finger—just the right warmth. Depending on how cold or hot the weather, it takes a few hours to set. Once it has formed, it can be kept in the fridge for up to a week. You can find a recipe here to make both the dahi starter and the dahi at home. After making one batch of dahi, you can always save a small amount to use as a starter for the next batch. 

Achar: A healthy fermented condiment 

Making achar or Indian pickle is a centuries-old way of preserving food in hot and humid weather. Fruits and vegetables mixed with spices are left to ferment and mature outdoors in jars covered with muslin. Traditionally, mustard or sesame oil is added, and the process continues for a few more days until the pickle is ready to use. Most commonly used fruits are unripe green mangoes, glue berry, lemons, and green chilis. Vegetables can include carrots, cauliflower, green beans, etc. 

Depending on the area and available ingredients, many different types of achar are made. Spice combinations can also be of numerous types, but fenugreek seeds, black mustard seeds, red chili powder, turmeric powder, and asafetida provide the base. 

Idli and dosa: Fermented foods that comfort

Idli is usually eaten in India and Sri Lanka for breakfast. It is prepared with rice and black gram batter with a bit of salt. The batter is left overnight to ferment at room temperature. Then it is poured into small concave molds and steamed. Idli is usually served with coconut chutney and a lentil and vegetable stew called sambar. 

Dosa is a pancake version of idli. The batter for dosa is also made with rice and black gram, fermented naturally. When ready, the batter is spread thin on a hot griddle or dosa kallu. A small amount of ghee or butter is used to make it crisp. Dosa is also typically eaten with coconut chutney and sambar or with potato and chickpea curry. 

Idli and dosa are easy to digest, not high in calories but high in nutrition, and contribute to gut health. 

Kanji: The probiotic fermented beverage from South Asia 

Kanji is a North Indian drink made with black carrots, water, ground yellow mustard powder, black salt, and red chili powder. The water is boiled, and carrots cut into sticks are added to it together with spices in a ceramic or glass jar. The jar is then covered with muslin. The fermentation process takes two to three days or a bit longer if there is not enough sun. The mixture is stirred every day, and once the kanji becomes sour, the fermentation is complete. The liquid is then strained and can be stored in the refrigerator for up to five days. The drink can be made with red carrots or beets if black carrots are not available. 

Kanji is packed with probiotics, vitamin C and A, beta-carotene, iron, and potassium. The mustard seeds have natural anti-inflammatory properties and can help relieve joint pains. It improves digestion, immunity, and skin health. It also has a detoxifying effect on the body. 

The drink might not be to everyone’s taste, but it is certainly super healthy! Here is a recipe for making it at home. 

Concluding words…

Fermentation is a bit like introspection. Sometimes when we take the time to think about a matter, we can gain a better understanding of it. While some ideas come to us as sudden epiphanies, others need to mature within us over time. 

Fermented foods and drinks are similar. The time during which they interact with nature bestows additional and beneficial properties on them. The degree of fermentation is also important. The art of knowing when to stop is an essential culinary secret! 

Take some time and choose a fermented food or drink to make it part of your daily diet.