The Ultimate Guide to Beetroot Kimchi: A Gut-Healthy Twist on a Fermented Classic
Kimchi has long been a staple of Korean cuisine, known for its bold flavours, probiotic benefits, and versatility. Traditionally made with napa (chinese) cabbage and radish, this fermented dish is deeply embedded in Korean culture and history. However, as the appreciation for fermentation and gut health grows globally, modern variations of it have emerged. One of the most exciting and nutrient-dense adaptations is beetroot kimchi. This vibrant twist on the traditional recipe not only brings a stunning pop of colour to your plate but also boasts impressive health benefits. If you’re looking to improve your gut health, boost your immune system, and infuse your meals with nutrient-rich, fermented foods, our recipe is a must-try.
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A Brief History of Fermentation and Kimchi
Fermentation has been used for thousands of years as a method of food preservation. Archaeological evidence suggests that fermented foods date back to at least 6000 BC, with early civilisations using fermentation as a means to preserve seasonal produce for consumption throughout the year. Kimchi, in particular, has been an essential part of Korean cuisine for centuries, with historical texts mentioning its consumption as far back as the Three Kingdoms period (37 BC–7 AD). The original versions of kimchi were simple pickled vegetables, evolving over time to incorporate spices, garlic, and chilli, with gochugaru (Korean red pepper flakes) now a defining ingredient in modern kimchi varieties. Today, it is recognised globally as a superfood, packed with probiotics, antioxidants, and essential vitamins and minerals.
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Why Beetroot Kimchi?
1. Gut Health and Fermentation
Fermented foods are celebrated for their probiotic content, which supports digestion and promotes a healthy microbiome. The fermentation process allows beneficial bacteria—particularly Lactobacillus strains—to thrive, creating an environment that fosters improved digestion and enhanced immune function. Studies show that probiotic-rich foods may help alleviate digestive disorders, reduce bloating, and even improve mental health due to the gut-brain connection.
Unlike some store-bought probiotics that may not survive the acidic conditions of the stomach, the probiotics in naturally fermented foods like beetroot kimchi are robust and bioavailable, ensuring they reach the gut intact. Regular consumption of fermented foods has also been linked to a lower risk of inflammation-related conditions such as irritable bowel syndrome (IBS), Crohn’s disease, and even autoimmune disorders.
"Kimchi is not just a dish; it's a living tradition, evolving with each batch while nourishing the body and soul."
2. A Nutrient Dense Superfood
Beetroot is an often-underestimated nutrient dense superfood. Packed with vitamin C, folate, iron, magnesium, and potassium , beets provide essential nutrients that support red blood cell production, cardiovascular health, and overall vitality. Additionally, beetroot is a rich source of dietary nitrates , which have been shown to improve blood circulation, enhance athletic performance, and lower blood pressure. These nitrates convert into nitric oxide in the body, which helps relax and widen blood vessels, promoting better oxygen and nutrient delivery to tissues.
The fermentation process further enhances beetroot’s nutrient profile by breaking down anti-nutrients that may inhibit absorption and creating additional B vitamins. Fermented beets also have a lower glycemic impact, making them a great choice for those monitoring blood sugar levels.
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3. A Deliciously Versatile Condiment
Beetroot kimchi adds a delicious umami kick to almost any dish. Whether you serve it as a side, mix it into salads, or use it as a topping for grain bowls, this fermented treat enhances flavour while nourishing your body. The natural sweetness of beetroot balances beautifully with the heat of gochugaru and the tanginess of fermentation, creating a dynamic taste experience.
"Kimchi is the ultimate slow food—rich in history, full of life, and deeply nourishing to both body and spirit."
How to Make Beetroot Kimchi
For this recipe, we’re adapting a traditional recipe to make it simple, flavourful, and perfect for home fermentation.
Ingredients:
3 large beetroots, peeled and julienned
1 small daikon radish, julienned
1 tbsp sea salt (or 1.5-2% of total weight of prepped beetroot)
Kimchi Paste:
3 spring onions, chopped
2 cloves garlic, minced
1-inch piece ginger, grated
2 tbsp gochugaru (Korean red pepper flakes)
1/2 tbsp fish sauce
1/2 tbsp soy sauce/tamari
1 cup water (ideally filtered)
"Kimchi is the art of patience and transformation—each batch tells a unique story of time, care, and tradition."
Instructions:
Prepare the Beets: Place the julienned beets and daikon radish in a large bowl. Sprinkle with sea salt, mix well, and let sit for 30 minutes to draw out moisture.
Make the Kimchi Paste: In a separate bowl, combine the garlic, ginger, gochugaru, fish sauce and tamari/soy sauce. Mix well to form a paste.
Mix: Rinse the salted beets and radish under cold water and drain well. Add the chopped spring onions and sesame seeds, then mix in the kimchi paste, coating everything evenly.
Pack and Ferment: Transfer the mixture to a clean glass jar, pressing it down to remove air pockets. Pour enough filtered water to submerge the vegetables slightly. Leave about an inch of space at the top to allow for expansion during fermentation.
Fermentation Process: Cover the jar loosely with a lid or a clean cloth and let it sit at room temperature for 3-5 days. Taste-test after three days, and once it reaches your desired tanginess, transfer it to the fridge to slow fermentation.
How to Enjoy
Here are some delicious ways to incorporate it into your diet:
As a Side Dish: Serve alongside rice, grilled fish, or roasted vegetables
In Salads: Toss into leafy greens or grain salads for a probiotic boost
Topping for Avocado Toast: Spread mashed avocado on whole-grain bread and top with beetroot kimchi for an explosion of flavours
In Tacos or Wraps: Add a spicy, crunchy element to plant-based wraps or fish tacos
With Eggs: Stir it into scrambled eggs or top a poached egg on toast
In Buddha Bowls: Layer with quinoa, roasted vegetables, and tahini dressing for a nourishing meal
Blended into Dressings: Puree with olive oil, lemon juice, and garlic for a unique kimchi vinaigrette
Conclusion
Fermented foods are a powerful addition to a gut friendly diet, and beetroot kimchi offers a delicious and nutrient dense way to enjoy their benefits. Whether you’re a fermented food enthusiast or new to fermentation, this recipe is an easy and rewarding way to boost your gut health. Try it out and bring a colourful, probiotic-rich kick to your meals today.
Want to try making your own ferments at home? We would love to see your version on Instagram and Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
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The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is kimchi?
Kimchi is a traditional Korean dish made from fermented vegetables, most commonly napa cabbage and radishes, seasoned with chilli pepper, garlic, ginger, and other spices.
Where can I buy authentic kimchi in the UK?
Authentic kimchi can be found in larger supermarkets, especially those with international sections, as well as in Asian grocery stores. Some UK-based online retailers also offer a variety of kimchi products.
Is kimchi good for gut health?
Yes, kimchi is rich in probiotics due to its fermentation process, which can support gut health and improve digestion.
How long does kimchi last once opened?
Once opened, kimchi can last several weeks to months in the refrigerator. Its flavor will become more pronounced over time.
Can I make kimchi at home?
Absolutely! Making kimchi at home is feasible and allows for customisation of ingredients and spice levels. Try out our recipes and let us know your results!
Is kimchi suitable for vegetarians or vegans?
Traditional kimchi recipes often include fish sauce or salted shrimp. However, there are many vegetarian and vegan versions available that use alternatives like soy sauce or miso.
How spicy is kimchi?
The spiciness of kimchi varies depending on the recipe. While traditional kimchi has a noticeable heat from chili peppers, milder versions are also available.
What are the health benefits of eating kimchi?
Kimchi is low in calories and rich in vitamins A, B, and C. Its fermentation process also produces beneficial probiotics that can aid digestion and support the immune system.
How do I incorporate kimchi into my meals?
Kimchi can be enjoyed on its own or added to dishes like fried rice, stews, sandwiches, and salads to enhance flavour and nutrition.
Does kimchi have a strong smell?
Kimchi has a distinctive, pungent aroma due to fermentation, which some people find strong, but many consider it an integral part of its unique flavour profile.
What are the essential ingredients for a traditional kimchi recipe?
Can I make kimchi without fish sauce?
How long does it take to ferment kimchi at home?
Where can I find Korean red pepper flakes (gochugaru) in the UK?
Gochugaru can be found in Asian supermarkets, specialty food stores, or online retailers, such as Amazon, within the UK.
Is it possible to use alternative cabbages like Savoy or white cabbage for kimchi?
How do I know if my kimchi has fermented properly?
Properly fermented kimchi will have a tangy, sour taste and a slightly effervescent quality. The vegetables should remain crisp, and there should be no signs of mould or unpleasant odours.
Can I add other vegetables to my kimchi?
How should I store homemade kimchi?
Store kimchi in an airtight container in the fridge. Ensure the vegetables are submerged in the brine to prevent spoilage.
What dishes can I make using kimchi?
As it is so versatile, it can be used in dishes like kimchi fried rice, kimchi stew (kimchi jjigae), pancakes (kimchi jeon), and as a topping for noodles or grilled meats.
