Traditional Beet Kvass | Ukrainian Fermented Drink for Gut Health (VIDEO)

Beet Kvass: A Traditional Fermented Elixir for Gut Health

If you’ve ever wandered the aisles of a health food store or scrolled through wellness blogs, you’ve probably come across beet kvass. This vibrant, ruby-red fermented drink has been a staple in Eastern European kitchens for centuries, prized not just for its earthy flavor but also for its powerful health benefits. Today, I’ll share why beet kvass deserves a place in your fridge and how to make it at home.

Why Beet Kvass?

Beet kvass is more than just a tangy, slightly salty beverage—it’s a gut-loving tonic. Yes, it is great source of probiotic, Gluten Free, Vegan. Here’s what can do for us:

• Supports Digestion: Rich in probiotics, beet kvass promotes healthy gut flora.

• Boosts Circulation: Beets are naturally high in nitrates, which help improve blood flow and lower blood pressure.

• Detoxifying: Traditionally used to support liver health and overall detoxification.

• Nutrient-Dense: Loaded with vitamins, minerals, and antioxidants.

• Blood Pressure: Beet kvass and beets are rich in natural nitrates, which can help regulate blood pressure, sometimes even more effectively than certain medications—and with zero side effects.

  Anemia: Beets are also great for boosting red blood cells and raising iron levels, making them a natural ally against anemia.

  
  

On Beets

Beetroot is the taste of home. My spirit vegetable. Dark in color and sweet-earthy in flavor, the meaty texture is the flesh the juice is the blood of mother-earth herself. That dark, burgundy red. Would I have been a different person if I had never had the beetroot fried patties, borscht, prune salad after each major family celebration, and I not eaten borscht weekly, cooked for me by mom, grandmother, aunt, or older sisters.

While beets and culinary history of them goes all the way back to the Roman era, it didn't come to Eastern Europe until the 16th century. Most likely, Germany and Italy are to thank for the introduction of this power health vegetable to the Eastern Europe, which soon became synonymous with the cuisine of the region. As my brief overview of my childhood beets tinted memories shows, the uses of the vegetable are numerous. From salads to stews, and soups, spreads, pickles, ferments, and adds the most unusual complexity to sweets.

Cooking with Beet Kvass and Fermented Beets: Ukrainian Traditions in Your Kitchen

Even though beet kvass is a powerhouse drink on its own, did you know the leftovers can be transformed into delicious recipes? One of my favorites is with cabbage, in a traditional Ukrainian dish called Pelyustka (PE-LYU-S-TKA). The name translates to “flower paddle”—isn’t it beautiful? Pelyustka is made from fermented cabbage leaves and is a perfect alternative to fresh cabbage in many dishes.

My mother always had a big jar of fermented beets tucked away in the corner of our kitchen. As a child, I never understood why she didn’t just use fresh beets for borscht—after all, beets are available year-round. But as I grew older, I realized that the fermented beets gave her borscht a bold, tangy flavor and incredible depth. Fermentation added a subtle sourness and complexity that fresh beets just can’t match.

Beets, after all, are more than a vegetable—they are a part of our identity. For Ukrainian communities and beyond, this humble root carries culture, history, and the love of sharing meals. Using fermented beets and kvass in recipes is a way to honor that tradition while adding new life to familiar dishes.

Here are just a couple of ways to use your kvass or fermented beets:

1. Pelyustka (Fermented Cabbage Leaves)

• Use leftover kvass as part of the brine to enhance the sour flavor.

• Wrap fillings like grains, mushrooms, or vegetables inside fermented cabbage leaves.

• Steam or simmer gently for a healthy, flavorful dish.

2. Borscht with Fermented Beets

• Instead of fresh beets, add your fermented beets to your borscht base.

• The result is a sour-sweet, earthy, and vibrant soup with layers of flavor.

• Finish with a dollop of sour cream and fresh dill for a true Ukrainian touch.

These are just a couple of examples—I’ll be sharing more recipes and ideas in upcoming blogs. Fermentation is more than preservation; it’s culture, flavor, and love, all in one jar.

MORE RECIPES for BEET LOVERS:

Vinegret, Ukrainian Root Vegetable Salad with Beets. Vegan

Fig-Beet Salad with Goat Cheese, Walnuts & Citrus Vinaigrette

Easy Beet Salad with Oranges, Fennel, Pistachios & Parmesan – Perfect for the Holidays!

Ukrainian style Beet Salad with Prunes and Pistachios

Let's do it...

Equipment you will need:

1. Vegetable Peeler

2. Paring Knife

3. Cutting Board

4. Kitchen Gloves

5. Half Gallon Wide Mouse Mason Jar

6. Meagering Cup

7. Meagering Spoons

Making time: 10 minutes

Waiting time 3-5 days

Bottling kvass: 10 minutes

Shelf life: 6 month in the fridge after bottling

Author: Inna creator of Innichkachef.com

Ingredients:

• 3–5 medium organic beets (pink or yellow), peeled and chopped

• 1 hipping tablespoons Celtic Sea Salt

• 1 hipping tablespoon raw cane sugar or honey

• 4-5 cups filtered water

• 5-6 whole cloves

• 1 inch of ginger root (optional)

• 4-5 strips of orange and lemon peels (optional)

  
  

Directions how to make Beet Kvass:

1. Prepare the Beets: Peel and chop your beets into small cubes.

2. Pack the Jar: Place beets in a clean glass jar and sprinkle salt over them.

3. Add Water: Add salt into the filtered water, stir until the salt is completely dissolve.

4. Ferment: Cover the jar with a cloth or loose lid. Let it sit at room temperature for 3-5 days, tasting daily. The flavor should develop into a tangy, earthy delight.

5. Strain and Store: Once fermented to your liking, strain the liquid into a clean jar or bottle. Keep it refrigerated for up to 6 month.

6. You can repeat the whole process by adding more (water plus salt) to the same beets. And let ferment one more time.

   
   

Tips for Success

• Always use non-chlorinated water—chlorine can inhibit fermentation.

• Keep beets fully submerged to prevent mold.

• Start with a small batch until you get the taste and fermentation time right.

  
  

How to Enjoy Beet Kvass?

• Straight Shot: Drink a small glass (2–4 oz) daily as a probiotic boost. Best on empty stomach.

• Cocktail Twist: Mix with sparkling water and a splash of citrus for a refreshing drink.

• Soup Base: Use it as a tangy base for borscht (the recipe is coming soon).

• Key element to ferment other vegetables: such as cabbage, the recipe is coming very soon.

  
  

Try SIMILAR beverage, called kombucha:

Beet kvass is a simple yet powerful way to nourish your body naturally. It’s earthy, tangy, and full of life—just like traditional Eastern European kitchens. Give it a try, and your gut will thank you!

Beets are incredibly nutrient-dense. They’re full of antioxidants, folate, and natural nitrates that support blood flow and steady energy. But when you ferment them like this, the benefits multiply. You get natural probiotics, good bacteria, and a plant-based drink that supports digestion and immune health.

I hope you'll make this recipe soon. If you do, please tag me #innichka_chef on Instagram, Facebook, Patreon or Pinterest.