There are many opinions regarding Sauerkraut in a vegan diet. Some say it is a very important product to have in your diet, others say that because of added salt, fermented cabbage has few advantages compared to fresh cabbage. However, from my experience I would say that especially while transitioning to a vegan diet, fermented cabbage may really help your digestion. I might be wrong, but intuitively I feel that it is a good product for gut health. And it adds variety in the diet! One more option to consume such a nutritious vegetable like cabbage!
As I remember, traditional proportions for fermented cabbage (at least in post-soviet area) are 1 table spoon of salt for 1 kg of cabbage. However, experience has shown that amount of salt doesn’t play a big role in the fermentation process and the taste of cabbage is still good (if not better). So, I highly recommend you to try this low-salt recipe (~1 tea spoon of salt per 1 kg of cabbage)!
Cabbage 1350 g
Carrot 120 g
Salt 1,5 tsp
How to make Low-Salt Sauerkraut
Prepare two Sterilized Glass Jars (650ml). Grate carrot and shred cabbage. I prefer to divide carrots and cabbage in two portions, in order to make the process easier. But you can mix all ingredients in one large bowl if you like.
Add grated carrot and salt to shredded cabbage and massage it for about 5 min. If the cabbage you have is dry, you have to massage it harder. You want cabbage to release some juice, but also to keep crispy texture. Sometimes I am lucky to buy a juicy cabbage that doesn’t need a lot of massaging. It depends on the season and conditions, where the cabbage grew up.
Next step – trump the cabbage down into a jar and use a folded leaf of cabbage to create extra pressure. You want the surface of shredded cabbage to be covered with cabbage juice. Close the jar with a lid, but don’t close tightly, so juice and gas can go through.
Put the container under the jar and place it in a dark place for 2-3 days to ferment (maybe longer, if it is cool in the room). Repeat the same for the second portion.
While cabbage is fermenting check it regularly. Every morning you need to puncture it with a clean wooden stick, in order to release gas bubbles from the bottom of the jar. Otherwise you risk getting a bitter taste.
On the day 3 try your cabbage to taste. If it is sour enough you can place the jars in the refrigerator and store them for about a month (or even more). If not – you can continue fermenting your cabbage in a dark place at the room temperature until it’s ready.
Hope you will try this Sauerkraut!
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