I am so exited to share this Sauerkraut recipe. I’m a bit of a weirdo, and i have always enjoyed sour and salty foods. As a child, i would put salt on lemons and eat them. So when i found out that lacto-fermentation, i was thrilled to know that not only would I be able to enjoy the sour food i love, but also get some probiotic benefits.
This post may contain affiliate links, meaning i earn a small commission when you purchase. Thanks for supporting my blog.
What is Lacto-fermentation?
Lacto-fermentation is the natural process that uses beneficial bacteria to convert the sugars in fruits in vegetables into lactic acid.
Unlike vinegar-based pickling, there is no need to add acid to the vegetables. Rather, the good bacteria create the lactic acid, preserving the veggies and giving them the signature tang.
What are the Benefits of Lacto-fermented Saurkraut?
- Rich in probiotics: Lacto-fermented saurkraut is packed with beneficial bacteria that support a healthy gut microbiome.
- Improves digestion: Although delicious, cabbage can be hard to digest. Fermenting the cabbage breaks down the fibers, making it friendlier on the gut.
- Boost nutrient absorption: Fermentation makes nutrients such as vitamin B, C, and minerals such as iron and calcium more bioavailable.
- Natural preservation: Fermenting cabbage is a perfect way to naturally preserve it, especially if you grow cabbage in your garden.
Ingredients
You only need two simple ingredients to make this fermented sauerkraut recipe.
- Cabbage: This is the base of the recipe
- Noniodized Salt: Salt draws out the moisture in the cabbage and creates the right environment for proper fermentation. ziodized salt as it can inhibit the growth of the beneficial bacteria.
Tools
- Knife
- Cutting board
- Food processor: optional, but can make getting fine shreds easier.
- Large bowl
- A kitchen scale ensures that you have the proper ratio of salt to cabbage.
- Mason jar
- Tamper
- Fermentation weight or a cabbage leaf to keep the cabbage below the brine
- Airlock lid, alternatively, you can burp the jar daily to prevent the jar from exploding.
Saurkaraut Recipe: Step-by-step Instructions
Prepare the cabbage
Remove the outer layer of the cabbage and save it for later. Finely shred the cabbage using a knife or food processor.
Salt the cabbage
Weigh the cabbage in grams and multiply the weight by .015 to get the proper salt-to-cabbage ratio. Sprinkle the salt over the cabbage and massage with your hands to help draw out the moisture in the cabbage for 5-10 minutes. Allow to sit for at least an hour so the cabbage can fully release its juices.
Pack the jar
Pack the cabbage into the jar using a wooden spoon or tamper to remove air pockets. Place a cabbage leaf or a fermentation weight to keep the cabbage fully submerged; any cabbage above the brine may mold.
Ferment
Cover the jar and allow to ferment for 1- 4 weeks based on how sour you like it.
Store
Once fermented to your liking, store in the fridge to stop the fermentation process.
Tips
- Massage thoroughly: Make sure to work the cabbage until there is a lot of liquid; the brine is crucial for proper fermentation.
- Dont overfill the jar: Leave a little space at the top to allow for bubbles and expansion during the fermentation process.
- Taste around day 5: fermentation develops over time, so tasting it starting around day 5 helps ensure it is fermented yo your taste preference.
Storage
- Once the fermentation process is over, store the jar in the fridge; the cold temperature will stop the fermentation.
- The sauerkraut is good in the fridge for 4-6 months.
Sauerkraut Recipe FAQ
What is the white film on top?
That may be kham yeast, which is harmless; however, if i see anything funky looking, i typically throw it away and start over.
Can i ferment without a special lid?
Yes, that is exactly how i make all of my ferments. Just be sure to burp the jar by turning it slightly each day.
Why isn’t there enough brine?
You may have incorrectly calculated the salt or not let the cabbage sit long enough to release its moisture.
How do i know when it’s done?
Taste it! Everyone likes their sauerkraut at different fermentation level, taste is the best way to tell if its done.
Can i use red cabbage?
Absolutely! The instructions are exactly the same.
Can i freeze saurkraut?
No freezing the sauerkraut will kill the benficial bacteria.
Easy Sauerkraut Recipe
This easy homemade sauerkraut recipe is perfect for beginners! Using just cabbage and salt, you’ll create a deliciously tangy, probiotic-rich fermented food that supports gut health.
Ingredients
- 1 medium cabbage
- Salt
Instructions
Prepare the cabbage
Remove the outer layer of the cabbage and save it for later. Finely shred the cabbage using a knife or food processor.
Salt the cabbage
Weigh the cabbage in grams and multiply the weight by .015 to get the proper salt-to-cabbage ratio. Sprinkle the salt over the cabbage and massage with your hands to help draw out the moisture in the cabbage for 5-10 minutes. Allow to sit for at least an hour so the cabbage can fully release its juices.
Pack the jar
Pack the cabbage into the jar using a wooden spoon or tamper to remove air pockets. Place a cabbage leaf or a fermentation weight to keep the cabbage fully submerged; any cabbage above the brine may mold.
Ferment
Cover the jar and allow to ferment for 1- 4 weeks based on how sour you like it.
Store
Once fermented to your liking, store in the fridge to stop the fermentation process.
Notes
- If using a regular lid – You need to, “burp,” the jar by untwisting the lid slightly to release built-up gases.
- If using fermentation lids – These automatically allow gas to escape, making the process easier.
- Fermentation time – Taste-test your sauerkraut after 7 days and let it ferment longer if you want a tangier flavor.
- Storage – Once fermented to your liking, transfer to the fridge, where it will continue to develop flavor and last for months.
Nutrition Information:
Yield: 16 Serving Size: 1/4 cupAmount Per Serving: Calories: 7Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 200-300mgCarbohydrates: 1.6gFiber: 1gSugar: .5gProtein: .3g
The nutritional information provided is an estimate and is intended for informational purposes only. Actual values may vary based on ingredients used, portion sizes, and preparation methods. This recipe may contain naturally occurring probiotics, but individual results will vary depending on fermentation time and storage. Always consult a healthcare professional before making significant changes to your diet.
