Beet Kvass
Fermented Beverage & Root Dish | Timeframe: ~5 days
A traditional Eastern European tonic, beet kvass transforms beets into two functional products: probiotic-rich beet kvass and tangy fermented beets. This simple preparation supports digestive health and may help reduce oxalate content in beets through fermentation.
Minced beets packed in a jar to begin fermentation.
Ingredients
3–5 medium beets, peeled and diced or minced
Sea salt
Supplies
Large mixing bowl
Kitchen scale (optional)
Mason jars (quart or half-gallon)
Fine strainer
Method
1. Prep your beets.
Tare a large mixing bowl and weigh your prepared beets. Add 2% sea salt by weight and mix thoroughly.
No scale? Sprinkle 1 tsp sea salt evenly over the beets and mix. Continue adding ¼ tsp at a time, mixing well, until the beets begin to release their juices and feel saturated.
2. Pack the jar.
Firmly pack the salted beets into a clean mason jar. Pour in any juices left in the bowl. If needed, add a small amount of filtered water to fully submerge the beets in brine.
3. Ferment the beets.
Cover loosely with a lid or cloth and ferment at room temperature for 3 days, checking daily to ensure the beets remain submerged.
Note: At this stage, the fermented beets are ready to enjoy as a standalone ferment and already contain reduced oxalate levels. The following steps are followed to make kvass.
4. Prepare the kvass.
Transfer the fermented beets into a half-gallon mason jar (or divide between two quart jars). Top with filtered water and stir gently.
5. Second ferment.
Leave the mixture at room temperature for 1–2 additional days, tasting periodically. When the flavor is pleasantly tangy with subtle sweetness, move to the refrigerator to slow fermentation.
6. Strain and serve.
Strain out the beets (which can be enjoyed as a probiotic root vegetable dish) and pour the beet kvass into bottles or jars. Store in the refrigerator and enjoy chilled.
Functional Nutrition Benefits of Beet Kvass
Beet kvass is more than a refreshing fermented beverage—it’s a nutrient-dense, functional tonic with a long history of therapeutic use.
Gut Health Support
Thanks to its natural lactic acid bacteria, beet kvass acts as a gentle probiotic, helping to balance the gut microbiome and support digestive function.
Liver & Detoxification
Beets support phase II liver detox pathways.
Blood & Cardiovascular Health
Beets help promote nitric oxide production, which supports healthy blood pressure and circulation—especially beneficial for stamina and athletic performance.
Reduced Oxalate Load
Fermentation helps reduce oxalate levels in beets, making this preparation more suitable for individuals with oxalate sensitivity.
Blood Sugar Friendly
Unlike many juices, beet kvass is low in sugar, thanks to the fermentation process that consumes natural beet sugars while preserving flavor and nutrients.
Explore more ways to reduce oxalates in beets.
