Step by step guide for easily making homemade fermented red cabbage sauerkraut at home, along with a full list of the benefits for gut, digestive and overall health.
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Jump To Section:-
- What is sauerkraut?
- Benefits of red sauerkraut
- Ingredients
- Step by step instructions
- Storage
- Variations
- How to use red sauerkraut
- Frequently asked questions
- Diet requirements
- Other healthy recipes
- Recipe card
What is sauerkraut?
Sauerkraut is made from cabbage which has been fermented by massaging salt into it and leaving it to rest for around 2 weeks to allow fermentation to take place which increases the live good bacteria in it.
Benefits of red sauerkraut
- Improves gut health. Consuming fermented foods like sauerkraut increase the good bacteria in our gut, where 80% of our immune system is, which can improve overall health (1). The number and diversity of good bacteria in our gut can help reduce pain, anxiety and inflammation, ease headaches and dizziness, increase energy and improve sleep and mental health (2, 3).
- Nutrient dense. Red sauerkraut is a source of vitamins such as B6, C and K1, minerals like potassium, calcium, selenium and magnesium and contains sulforaphane, one of the most powerful anti-inflammatory and anti-oxidant compounds, which helps support the immune system and fight and prevent bacterial, viral, fungal and other infections (2, 3).
- Aids digestion. Sauerkraut is a raw food meaning it contains live digestive enzymes which helps our body digest and absorb the nutrients and eases the stress and amount of work your stomach has to do (4). Along with these best teas for digestion and gut health, the beneficial bacteria also helps provide relief from digestive issues like nausea, gas, bloating, diarrhea and constipation (2).
- Allergy friendly. Red cabbage sauerkraut is made with just 2 ingredients (cabbage and sea salt) making it free from all major allergens, including gluten, dairy, soy and nuts.
Related Post: 10 Tips To Improve Digestion Naturally
Ingredients
- Red cabbage
- Fine ground sea salt (UK Link/US Link). This is what allows fermentation to take place and the good bacteria to grow. Ensure the sea salt you use contains only salt in the ingredients and doesn’t have any additives and preservatives listed.
Please see the recipe card at the bottom of the post for the full detailed ingredient list.
Equipment needed
Step by step instructions
- Cut the cabbage into quarters and finely shred each one.
- Place the finely shredded cabbage in a large glass bowl & stir in 1/2 tbsp fine ground sea salt for every 300 grams/2/3 lbs of cabbage.
- Leave to rest for 5 minutes.
- Massage the salt into the cabbage for 10 minutes with your fingers. The cabbage will shrink and release its liquid.
- Transfer the cabbage into a fermentation or wide mouth glass jar, pressing it down firmly so it’s tightly packed and its liquid is completely covering it.
- If using a wide mouth glass jar, place a fermentation weight on top. Seal the jar tightly and place it in a cool dark cupboard.
- If using a wide mouth glass jar, open and close the jar tightly once a day to release built up gases. Fermentation jars with an airlock system don’t need to be opened and closed each day. Simply leave them to ferment.
- Red sauerkraut is ready after 2 weeks or until done to your liking – the longer you leave it the more sour the flavour.
Storage
Homemade sauerkraut can be stored in the fridge for up to 6 months as long as it’s kept covered with its brine and clean utensils are used to serve it from the jar.
Variations
- Red cabbage can be substituted for any other type of cabbage such as white and sweetheart.
- For additional flavour:-
- Add a finely minced garlic clove
- Finely chop 1 sprig of herbs such as parsley or dill
- Add 1/2 tsp finely grated fresh ginger or turmeric with a pinch of black pepper.
- Substitute a portion of the cabbage for other veggies such as leeks, grated carrot, grated beetroot, grated radish, cucumber or courgette.
How to use red sauerkraut
Sauerkraut can easily be added to your diet in various ways:-
- Used to top salads and burgers
- As a filling for sandwiches and wraps
- Added to soups, sauces, smoothies or smoothie bowls
- As a side dish for meals like this Nourish Bowl
- Eaten on its own as a snack
Frequently asked questions
A forkful is recommended, which is around 1/4-1/3 ounce (7-10 grams) (4).
As sauerkraut can last for a long time in the fridge it’s not recommended to freeze it as it can potentially kill some of the good bacteria and negatively affect the texture.
Successful sauerkraut will result in the brine turning cloudy and have a sour smell. Not completely covering the cabbage in its liquid and not rubbing salt throughout it can cause the sauerkraut to go off. If the surface of the sauerkraut has got any mould on top (any round, fuzzy, black, brown or blue spots) or has a rancid smell then the whole jar should be thrown away. If in any doubt at all, don’t consume it and throw it out
Diet requirements
Red sauerkraut is allergy friendly, being:-
- Gluten free
- Dairy free
- Wheat free
- Soy free
- Nut free
- Seed free
- Grain free
- Oil free
- Nightshade free
- Vegan
- Vegetarian
- Paleo
- Whole30
- Autoimmune protocol (AIP)
Other Healthy Recipes
- As well as fermented foods, it’s recommended to activate nuts and seeds and sprout beans, legumes and whole grains before eating, like in this How To Sprout Chickpeas and How To Sprout Buckwheat posts, to maximise the nutrients and make them easier to digest.
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Recipe Card
Fermented Red Cabbage Sauerkraut Recipe
Equipment
- Wide mouth mason jar if not using a fermentation jar
- Fermentation weight if using a wide mouth mason jar
Ingredients
- 1 red cabbage
- 1 tbsp fine ground sea salt for every 1 lb of cabbage
Instructions
- Cut the cabbage into quarters and finely shred each one.
- Place the finely shredded cabbage in a large glass bowl & stir in 1/2 tbsp fine ground sea salt for every 300 grams/2/3 lbs of cabbage.
- Leave to rest for 5 minutes.
- Massage the salt into the cabbage for 10 minutes with your fingers. The cabbage will shrink and release its liquid.
- Transfer the cabbage into a fermentation or wide mouth glass jar, pressing it down firmly so it’s tightly packed and its liquid is completely covering it.
- If using a wide mouth glass jar, place a fermentation weight on top. Seal the jar tightly and place it in a cool dark cupboard.
- If using a wide mouth glass jar, open and close the jar tightly once a day to release built up gases. Fermentation jars with an airlock system don't need to be opened and closed each day. Simply leave them to ferment.
- Red sauerkraut is ready after 2 weeks or until done to your liking – the longer you leave it the more sour the flavour.
Such a delicious red cabbage dish. We enjoy this with many meals. It is great that I can make a batch and have extra jars for several months.
Thank you very much Stephanie, I’m so pleased you’re enjoyed it. I love making a large batch of it too.
I put this on a veggie burger and it was divine. Thanks so much.
You’re welcome Deborah, thanks so much for getting in touch. I’m so pleased the sauerkraut was a hit!