Homemade Sauerkraut

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Low Fod Map
Health score
9%
Homemade Sauerkraut
45 min.
8
29kcal

Suggestions


Are you ready to embark on a culinary adventure that not only tantalizes your taste buds but also promotes gut health? Look no further than this delightful Homemade Sauerkraut recipe! This vibrant, tangy side dish is not only a staple in many cuisines around the world, but it also boasts a plethora of health benefits. Made with just two simple ingredients—cabbage and salt—this sauerkraut is a fantastic way to incorporate probiotics into your diet, supporting digestion and overall wellness.

Perfect for those following a vegetarian, vegan, gluten-free, or dairy-free lifestyle, this recipe is incredibly versatile. Whether you’re serving it alongside hearty meals, adding it to sandwiches, or enjoying it straight from the jar, the possibilities are endless. Plus, with a low FODMAP profile, it’s gentle on the stomach, making it suitable for those with sensitive digestive systems.

What’s more, making your own sauerkraut at home is a rewarding experience that allows you to control the fermentation process, resulting in a flavor that’s uniquely yours. With just a little patience, you’ll be rewarded with a deliciously sour and crunchy condiment that can elevate any dish. So gather your ingredients, roll up your sleeves, and let’s get fermenting!

Ingredients

  • pounds cabbage (from 1 head)
  • teaspoons sea salt fine
  • servings jar 
  • serving airlock 
  • Glass weights 
  • servings airlock 

Equipment

  • mixing bowl
  • wooden spoon

Directions

  1. Remove any bruised or damaged exterior leaves from your cabbage, and then slice it in half cross-wise.
  2. Remove the cabbage's core, and then slice the cabbage into strips no wider than 1/8-inch thick.
  3. Toss cabbage and salt together in a large mixing bowl and let it rest about 20 minutes, or until the cabbage begins to soften and release a little juice. Then squeeze the cabbage with your hands to to soften it even further, and help it to release more juice.
  4. When the cabbage has become limp and has released ample juice, transfer it to your jar. Pack the sauerkraut tightly into your jar, using a kraut pounder or a wooden spoon, so that the cabbage continues to release its liquid and no air bubbles remain.
  5. Continue packing the cabbage into the container until the cabbage is completely submerged by its liquid.
  6. Place weights over the cabbage, and then seal the jar with your airlock. Allow the cabbage to ferment at room temperature and away from direct sunlight at least 1 month, or until done to your liking. When the sauerkaut is sour enough for your liking, transfer it to the fridge where it will keep at least 6 months and up to 1 year.

Nutrition Facts

Calories29kcal
Protein17.37%
Fat3.05%
Carbs79.58%

Properties

Glycemic Index
5.5
Glycemic Load
1.65
Inflammation Score
-4
Nutrition Score
9.0878262727157%

Flavonoids

Apigenin
0.09mg
Luteolin
0.11mg
Kaempferol
0.2mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:28.63kcal
1.43%
Fat:0.11g
0.17%
Saturated Fat:0.04g
0.24%
Carbohydrates:6.65g
2.22%
Net Carbohydrates:3.81g
1.39%
Sugar:3.63g
4.03%
Cholesterol:0mg
0%
Sodium:1198.15mg
52.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.45g
2.9%
Vitamin K:86.18µg
82.08%
Vitamin C:41.5mg
50.31%
Folate:48.76µg
12.19%
Fiber:2.84g
11.34%
Manganese:0.18mg
9.22%
Vitamin B6:0.14mg
7.03%
Potassium:193.02mg
5.51%
Vitamin B1:0.07mg
4.61%
Calcium:46.08mg
4.61%
Magnesium:13.64mg
3.41%
Iron:0.54mg
3.02%
Phosphorus:29.48mg
2.95%
Vitamin B2:0.05mg
2.67%
Vitamin B5:0.24mg
2.4%
Vitamin A:111.13IU
2.22%
Zinc:0.21mg
1.38%
Vitamin B3:0.27mg
1.33%
Vitamin E:0.17mg
1.13%
Copper:0.02mg
1.12%