Fermented chili garlic paste: the healthy chili oil substitute

You know that feeling? You're enjoying a fascinating cooking show, and suddenly you have to try something yourself. That's exactly what happened to me on Professor Tim Spector's BBC course, The Science of Eating Well. Among all the interesting insights into fermentation and healthy fats, one recipe immediately caught my eye: fermented chili garlic paste. Spicy, refreshing, and... surprisingly healthy!

Let's be honest: I LOVE crispy chili oil and I easily go through a jar a week. But... when you look at the calories and fat per tablespoon, you'll be shocked. Luckily, this fermented version offers a super tasty alternative. Even better: it's a spicy seasoning with probiotics (very healthy) and a fraction of the calories. Win-win!

Fermented chili garlic paste vs. chili oil

Let's compare:

• Calories per tablespoon
Chili oil: ± 135 kcal
Fermented pasta: ± 6 kcal

• Fat
Chili oil: ± 15 g
Fermented paste: ± 0.07 g

• Plus point
Fermented pasta also contains probiotics and vitamins , while chili oil is mainly... oil.

💡 Conclusion : this pasta is not only deliciously spicy, but also a smart choice.

The recipe

And now the fun part: making it yourself, which is easier than you think.

Ingredients

• 300 g red pepper (cut into pieces)
• 2 - 3 red chili peppers (to taste)
• 4 - 5 cloves of garlic, peeled
• 9 g fine sea salt (3% of total weight)

• Clean glass jar with lid
• Blender or hand blender
• Spoon or pestle

Preparation:

1. Wash and chop the bell peppers and chili peppers, removing the seeds (feel free to leave some seeds in for extra heat). Peel the garlic.

2. Puree everything into a smooth paste. Not too smooth; it's okay to have some texture left. So, don't make it a soup. Then add the sea salt and stir well. If it's too dry (probably not), add a little water until you're satisfied.

3. Spoon the paste into a glass jar and press it down firmly, leaving about 2 cm of space at the top.

4. Ferment : Loosely seal the jar and let it sit at room temperature for 3-4 days. Place a saucer underneath to prevent moisture from escaping.

5. Taste after 3 days: if it tastes nice and fresh with a hint of tartness, it's ready. Then store it in the refrigerator, where it will keep for months.

How do you use this fermented pasta?

So many options! Here are a few ideas:

• Spread a thin layer on a toasted slice of bread
  
• Stir a spoonful into hummus, scrambled eggs or spice up your chickpea salad
• Mix with olive oil to make a quick marinade for vegetables or fish (or dip!)
  
• Give your stews or curries a spicy twist

More fermenting? Check out 👉 Make your own super healthy kimchi (keto recipe)

Are you going to make the pasta?

If you're curious about fermenting or just fancy a tasty and healthy chili oil substitute, this is your recipe. Let me know if you try it! And... what's your favorite spicy seasoning?