Sauerkraut – a staple in many traditional cuisines around the world. Fermented cabbage may not be the most glamorous ingredient, but its tangy flavor and impressive nutritional profile make it a game-changer for healthy eaters. From soups and salads to stir-fries and breakfast skillets, sauerkraut can add a burst of flavor and probiotics to almost any dish. In this article, we’ll explore 18 mouth-watering recipes that showcase the versatility of sauerkraut. Whether you’re a seasoned fermenter or just starting out on your healthy eating journey, these creative recipes are sure to inspire you.
Spicy Kimchi-Style Sauerkraut
This recipe combines the classic Korean flavors of kimchi with the tanginess and crunch of sauerkraut, perfect for adding a spicy kick to any dish.
Ingredients:
– 1 lb (450g) cabbage, thinly sliced
– 2 tablespoons salt
– 1/4 cup (60ml) Korean chili flakes (gochugaru)
– 1/4 cup (30g) grated ginger
– 1/4 cup (60ml) fish sauce (optional)
– 1 tablespoon brown sugar
Instructions:
1. In a large bowl, massage the cabbage with salt for about 5 minutes to help break down the fibers.
2. Rinse the cabbage under cold running water, then drain well.
3. In a separate bowl, mix together chili flakes, ginger, fish sauce (if using), and brown sugar.
4. Combine the spice mixture with the cabbage and massage until the cabbage is evenly coated.
5. Pack the kimchi-style sauerkraut into a jar or container, pressing down firmly to remove any air pockets.
6. Leave at room temperature for 2-3 days to ferment, then refrigerate to slow down fermentation.
Cooking Time: 2-3 days (fermentation time)
Garlic and Dill Sauerkraut Salad
Add a tangy twist to your salad game with this refreshing Garlic and Dill Sauerkraut Salad recipe. Made with fermented sauerkraut, crunchy veggies, and zesty flavors, this dish is perfect for a light lunch or dinner.
Ingredients:
– 1 cup sauerkraut
– 2 cloves garlic, minced
– 1/4 cup chopped fresh dill
– 1/2 cup shredded red cabbage
– 1/2 cup sliced carrots
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine sauerkraut, garlic, and dill.
2. Add shredded red cabbage and sliced carrots to the bowl.
3. Drizzle with olive oil and apple cider vinegar; toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Beet and Carrot Sauerkraut Mix
Discover a sweet and tangy twist on traditional sauerkraut with this Beet and Carrot Sauerkraut Mix. This unique recipe combines the earthy flavor of beets with the crunch of carrots, creating a delicious condiment perfect for topping sandwiches or using as a side dish.
Ingredients:
– 1 head of cabbage, shredded
– 2 medium beets, peeled and grated
– 4 medium carrots, peeled and grated
– 1 tablespoon salt
– 1/4 cup caraway seeds (optional)
Instructions:
1. In a large bowl, combine the shredded cabbage, grated beets, and grated carrots.
2. Sprinkle the salt over the mixture and massage it into the vegetables with your hands for about 5 minutes.
3. Pack the mixture into a jar or container, pressing down firmly to eliminate any air pockets.
4. Cover the jar or container with a lid or cheesecloth, allowing the sauerkraut to ferment at room temperature (68°F – 72°F) for 6-8 weeks.
5. Once the fermentation process is complete, store the sauerkraut in the refrigerator to slow down the fermentation.
Cooking Time: 6-8 weeks
Apple and Cinnamon Sauerkraut
Add a twist to traditional sauerkraut by incorporating the sweetness of apples and warmth of cinnamon. This recipe creates a deliciously tangy condiment perfect for topping sausages, sandwiches, or using as a side dish.
Ingredients:
– 1 lb sauerkraut
– 1 large apple, peeled and grated
– 2 tbsp brown sugar
– 1 tsp ground cinnamon
– 1/4 cup water
Instructions:
1. Rinse the sauerkraut under cold running water, then drain well.
2. In a large bowl, combine the sauerkraut, grated apple, brown sugar, and cinnamon. Mix until the ingredients are evenly distributed.
3. Add the water to the mixture and stir until the sauerkraut is coated with the liquid.
4. Transfer the mixture to a glass jar or container with a tight-fitting lid.
5. Allow the mixture to ferment at room temperature (about 68°F-72°F) for 7-10 days, shaking the jar daily.
6. After fermentation, store the sauerkraut in the refrigerator to slow down the fermentation process.
Cooking Time: None
Turmeric and Ginger Sauerkraut
This recipe adds a twist to the classic sauerkraut by incorporating the earthy flavors of turmeric and ginger. The result is a tangy, spicy, and refreshing condiment perfect for topping sandwiches, salads, or using as a side dish.
Ingredients:
– 5 lbs cabbage, shredded
– 1/4 cup carrots, grated
– 2 tbsp sea salt
– 1 tsp turmeric powder
– 1 tsp freshly grated ginger
– 1/4 cup water
Instructions:
1. In a large bowl, combine the shredded cabbage and grated carrots.
2. Mix in the sea salt, turmeric powder, and grated ginger until well combined.
3. Massage the mixture with your hands for about 5 minutes to help break down the fibers.
4. Pack the mixture into a jar or container, pressing down firmly to remove any air pockets.
5. Top with water, making sure that the cabbage is submerged.
6. Cover the jar and let it sit at room temperature (68-72°F) for 3-4 weeks, shaking the jar every few days.
7. After 3-4 weeks, transfer the sauerkraut to the refrigerator to slow down fermentation.
Cooking Time: 21-28 days
Probiotic Sauerkraut Soup
Nourish your gut with this comforting and nutritious soup, featuring the star ingredient – probiotic sauerkraut. This recipe is a perfect blend of tangy flavors and creamy texture.
Ingredients:
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (homemade or store-bought)
• 1 cup sauerkraut (make sure it’s labeled as probiotic-rich)
• 1/2 cup heavy cream or half-and-half
• 1 teaspoon dried caraway seeds (optional)
• Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and sauté for an additional minute.
4. Pour in vegetable broth and bring to a simmer.
5. Stir in sauerkraut, heavy cream or half-and-half, and caraway seeds (if using).
6. Reduce heat to low and let soup simmer for 15-20 minutes, allowing flavors to meld together.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Sauerkraut and Avocado Toast
This recipe combines the tangy flavor of sauerkraut with the creamy richness of avocado, all on top of crispy whole grain toast. Perfect as a quick snack or light meal.
Ingredients:
– 1 slice whole grain bread (e.g., baguette or ciabatta)
– 2 tablespoons sauerkraut
– 1 ripe avocado, mashed
– 1/4 teaspoon salt
– 1 tablespoon olive oil
– Optional: chopped fresh herbs like parsley or chives
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Spoon the sauerkraut over the avocado, leaving a small border around the edges.
4. Sprinkle with salt and drizzle with olive oil.
5. Garnish with chopped fresh herbs, if desired.
Cooking Time: 5 minutes
Quinoa and Sauerkraut Bowl
A nutritious and flavorful bowl filled with quinoa, sauerkraut, and a hint of spice.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup sauerkraut, finely chopped
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: avocado slices, cherry tomatoes, or feta cheese for added flavor and texture
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. Heat olive oil in a large skillet over medium-high heat. Add sliced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in chopped sauerkraut and ground cumin. Cook for 1-2 minutes, until the flavors meld together.
5. Fluff cooked quinoa with a fork and combine with the sauerkraut mixture.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with your choice of optional toppings.
Cooking Time: 25-30 minutes
Roasted Veggie Sauerkraut Wraps
Roasted Veggie Sauerkraut Wraps: A Delicious and Nutritious Meal Option
These wraps are a perfect blend of flavors, textures, and nutrients, making them an ideal snack or meal option. The combination of roasted vegetables, tangy sauerkraut, and crunchy wrap is sure to satisfy your hunger.
Ingredients:
– 1 cup cooked black beans
– 1 cup roasted mixed vegetables (such as zucchini, bell peppers, and onions)
– 1/2 cup sauerkraut
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Optional toppings: avocado, hummus, shredded cheese, or chopped cilantro
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the mixed vegetables with olive oil, cumin, salt, and pepper.
3. Roast the vegetables in the preheated oven for 20-25 minutes, or until tender.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 30 seconds.
5. Assemble the wraps by spreading sauerkraut on each tortilla, followed by roasted vegetables, black beans, and any desired toppings.
Cooking Time: 25-30 minutes
Sauerkraut and Chickpea Stir-Fry
A flavorful and nutritious stir-fry that combines the tanginess of sauerkraut with the creaminess of chickpeas, perfect for a quick weeknight dinner.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup sauerkraut, drained and chopped
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion, garlic, and ginger; cook until the onion is translucent, about 3-4 minutes.
3. Add the chickpeas, sauerkraut, and red pepper flakes (if using); stir to combine.
4. Cook for an additional 2-3 minutes or until the flavors have melded together.
5. Season with salt and pepper to taste.
6. Garnish with cilantro leaves, if desired.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Sauerkraut-Stuffed Bell Peppers
Elevate your meal game with this unique twist on traditional stuffed bell peppers! This recipe combines the tangy flavor of sauerkraut with the natural sweetness of bell peppers for a delightful and savory dish.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked white rice
– 1/2 cup sauerkraut, drained and chopped
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked rice, sauerkraut, olive oil, onion, and garlic.
4. Stuff each bell pepper with the rice mixture, filling as full as possible.
5. Cover with foil and bake for 45 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 60-70 minutes
Sauerkraut and Sweet Potato Hash
This hearty hash combines the tangy flavor of sauerkraut with the natural sweetness of roasted sweet potatoes, perfect for a comforting breakfast or brunch.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1/4 cup sauerkraut, drained and chopped
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1-2 eggs, beaten (for added protein)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add chopped sauerkraut to the skillet and stir to combine with the onion mixture. Cook for an additional 2-3 minutes, or until heated through.
5. Once sweet potatoes are done, add them to the skillet with the sauerkraut mixture. Stir to combine.
6. Serve hot, topped with beaten eggs if desired.
Cooking Time: 30-35 minutes
Sauerkraut and Lentil Stew
This comforting stew is a perfect blend of tangy sauerkraut, nutritious lentils, and aromatic spices. It’s a simple yet flavorful meal that’s sure to warm your belly and soul.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 cup sauerkraut, drained and chopped
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Optional: 2 tablespoons olive oil (for browning the onions)
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. In a large skillet, sauté onion and garlic over medium heat until softened.
3. Add cumin, smoked paprika, salt, and pepper to the skillet and stir to combine.
4. Stir in chopped sauerkraut and cook for an additional 5 minutes.
5. Combine cooked lentils and sauerkraut mixture. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 35-40 minutes
Zucchini Noodles with Sauerkraut Pesto
This recipe combines the nutritional benefits of zucchini noodles with the tangy flavor of sauerkraut pesto. Perfect for a quick and easy dinner or lunch, this dish is also gluten-free and vegan-friendly.
Ingredients:
– 2 medium zucchinis
– 1/4 cup sauerkraut, drained and chopped
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a food processor or blender, combine sauerkraut, olive oil, garlic, and lemon juice. Process until smooth.
3. Cook the zucchini noodles in boiling water for 3-5 minutes or until tender. Drain and set aside.
4. Toss the cooked noodles with the sauerkraut pesto and season with salt and pepper to taste.
5. Garnish with Parmesan cheese, if desired.
Cooking Time: 15-20 minutes
Sauerkraut and Grilled Chicken Tacos
Elevate your taco game with this unique fusion of flavors, combining the tanginess of sauerkraut with the juiciness of grilled chicken. This recipe is perfect for adventurous eaters looking to mix things up.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup sauerkraut, drained and chopped
– 1 tablespoon olive oil
– 1 teaspoon lime juice
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, diced avocado, sour cream
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lime juice, cumin, salt, and pepper.
3. Brush the mixture on both sides of the chicken breasts.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Slice grilled chicken into thin strips.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos with sliced chicken, sauerkraut, and desired toppings.
Cooking Time: 15 minutes
Sauerkraut and Kale Smoothie
This refreshing green smoothie combines the tangy flavors of sauerkraut with the earthy sweetness of kale, making it a perfect drink for a busy day. With only a few ingredients, you can create this unique and nutritious beverage in just a few minutes.
Ingredients:
– 1 cup frozen kale
– 1/2 cup sauerkraut (chopped)
– 1 banana
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. Add the frozen kale, chopped sauerkraut, banana, and unsweetened almond milk to a blender.
2. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as necessary.
3. Add the honey and blend for an additional 10 seconds.
4. Taste and adjust sweetness or tanginess to your liking.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Sauerkraut and Pumpkin Seed Salad
Celebrate the flavors of fall with this refreshing salad that combines tangy sauerkraut, crunchy pumpkin seeds, and a hint of sweetness. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup sauerkraut, drained and rinsed
– 1/4 cup roasted pumpkin seeds
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup diced apple (Granny Smith or your favorite)
Instructions:
1. In a medium bowl, whisk together vinegar, honey, salt, and pepper.
2. Add sauerkraut to the bowl and toss to coat.
3. Stir in roasted pumpkin seeds.
4. In a large bowl, combine mixed greens and diced apple.
5. Top with the sauerkraut mixture and serve immediately.
Cooking Time: 10 minutes
Sauerkraut and Egg Breakfast Skillet
This hearty breakfast skillet combines the tangy flavors of sauerkraut with the richness of scrambled eggs, all wrapped up in a crispy hash brown crust.
Ingredients:
– 1 cup diced sauerkraut
– 2 large eggs
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 medium potato, peeled and thinly sliced (about 1 cup)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high heat. Add the diced sauerkraut and cook until slightly caramelized, about 3-4 minutes.
3. Crack in the eggs and scramble them into the sauerkraut mixture. Cook until the eggs are set, about 2-3 minutes.
4. Arrange the sliced potatoes on top of the egg mixture in a single layer.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the potatoes are golden brown.
6. Sprinkle with chopped parsley and shredded cheese. Serve hot.
Cooking Time: 25-30 minutes
Summary
Get ready to ferment your way to a healthier plate with these 18 flavorful sauerkraut recipes! From spicy kimchi-style sauerkraut to sweet potato hash, and from quinoa bowls to sauerkraut-stuffed bell peppers, this collection has something for every taste bud. Discover the power of probiotics in soups, salads, and stir-fries, or get creative with sauerkraut-topped toast and wraps. Whether you’re a health enthusiast or just looking for new recipe ideas, these nutritious recipes are sure to delight.
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