In our household, we ferment a wide variety of foods, including sauerkraut. Recently, I finally canned the sauerkraut that I had set to ferment in the fall. When my spouse came home from work and saw the stack of jars, he complimented how beautiful the kraut looked in the jars.
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While it’s wonderful that the food looks good, sauerkraut is also incredibly healthy and essential for a balanced diet. Homemade sauerkraut pairs well with a variety of dishes and can be enjoyed raw or cooked.
Sauerkraut has been a traditional food in our region for ages and is almost mandatory during Christmas celebrations. I’ve always been a bit skeptical about store-bought fermented foods. I don’t have a solid reason, but grocery store kraut doesn’t seem quite right and doesn’t tempt me.
The fermenting process of the cabbage
Sauerkraut is made from regular cabbage, which ferments at room temperature with the help of salt. During fermentation, beneficial bacteria, for example, such as Lactobacillus, flourish while harmful bacteria are eliminated. For successful fermentation, it’s crucial to add the right amount of salt and ensure the fermentation environment is appropriately warm (room temperature).
The Origin and History of Sauerkraut
The history of fermenting cabbage dates back over 2,000 years to ancient China during the construction of the Great Wall. Thousands of laborers worked on this massive project and needed food that could be preserved without spoiling. It was discovered that cabbage could be stored for extended periods through fermentation, making it a staple food for the workers, alongside rice. Interestingly, the method used to ferment cabbage at that time didn’t involve salt but rather rice wine, likely because salt wasn’t as readily available.
Over time, the practice of fermenting cabbage spread to Europe, where it became especially popular in Eastern Europe and Russia, regions where sauerkraut remains a beloved and traditional food today.
Using Sauerkraut in Meals
Sauerkraut pairs wonderfully with a variety of dishes, especially when you know how beneficial it is for your health. Once you realize its nutritional value, you’ll find yourself trying to incorporate it into as many meals as possible. In my opinion, sauerkraut goes best with pork chops—it’s a classic combination.
You can also use it raw as a filling for sandwiches or add it to dishes like stews by combining it with potatoes, meat, butter, or small sausage pieces. For a creative twist, you can even add sauerkraut to a hamburger, transforming it into a surprisingly healthy snack.
Brine for Fermented Sauerkraut
Sauerkraut ferments in its own brine, which should completely cover the cabbage. There’s no need to add extra liquid, the salt draws water through the cabbage cell walls, creating enough brine to submerge it.
I find it easiest to stir the cabbage every few minutes first, then press it firmly into the bottom of the bowl with my hands. Let the cabbage sit for a bit, then repeat the process. Water will start releasing more quickly, and soon, the cabbage will be fully submerged.
Equipment for Fermenting Sauerkraut
For fermenting sauerkraut, you only need a large mixing bowl, a small or medium plate, and fermentation weights (such as a stone or a jar filled with water). Special equipment such as a fermentation lid or an airlock lid isn’t necessary.
I place the cabbage in a bowl, press a plate firmly on top, and add a weight to keep it in place. This setup ensures the cabbage stays submerged in the brine throughout fermentation.
Fermentation Challenges
Strange things can happen during fermentation. For example, the cabbage may turn pink at first, which isn’t a cause for concern—the pink color will disappear over time.
A dense white layer resembling mold may form on the surface of the brine after long fermentation. This layer is yeast, not mold. While it’s not directly beneficial, it’s also not harmful. If there’s an unpleasantly large amount, you can skim it off with a spoon and mix the rest into the sauerkraut. It won’t affect the taste.
Sometimes, the sauerkraut may feel slimy. This is a normal part of the fermentation process. If this bothers you, simply allow the kraut to ferment longer.
Health Benefits of Fermented Sauerkraut
The lactic acid bacteria in sauerkraut are incredibly beneficial for health. The probiotics strengthen the immune system, prevent heart disease, balance gut health, and may even help prevent cancer.
Sauerkraut is packed with essential minerals and vitamins that are highly beneficial for your body. For instance, it contains plenty of magnesium, iron, and vitamin C.
However, keep in mind that cooking sauerkraut destroys a significant amount of its good bacteria and vitamins. For maximum health benefits, it’s best to enjoy sauerkraut raw.
Flavoring Sauerkraut
Sauerkraut has a tangy flavor, as its name suggests. I prefer making plain sauerkraut without any added flavors.
However, many ingredients pair well with sauerkraut and can enhance its appearance. For instance, you could add dill seeds, caraway seeds, carrots, or juniper berries.
Storing and Using Sauerkraut
Once fermented, store the sauerkraut in the refrigerator and consume it raw to preserve the beneficial bacteria. You can also can it for long-term storage and serve it as a side dish with roasted pork during the Christmas holidays.
Equipment Needed
Fermentation vessel – a jar or bowl.
Fermentation weight – something to keep the cabbage submerged (e.g., a plate with a stone).
Ingredients
Check the recipe card at the bottom of the post for ingredient quantities and nutritional information!
A head of cabbage
Salt
Optional spices
Optional add-ins
How to Make Sauerkraut
- Remove the outer leaves of the cabbage, as they can be damaged and dirty.
- Chop the head of the cabbage with a sharp knife into fine pieces. A cabbage grater can save time and create a uniform texture. The size of the pieces doesn’t affect the flavor or fermentation process.
- Place sliced cabbage in a large bowl and add salt. You can sprinkle salt over small batches as you chop to start drawing out the water early.
- Mix the cabbage with your hands, press it firmly to the bottom of the bowl, and let it rest for 5–10 minutes.
- Repeat the process until the cabbage is noticeably wet.
- Knead and twist the cabbage in the bowl until there’s enough liquid to fully submerge it.
- Place a plate upside down on the cabbage and press it down as firmly as possible. The liquid should rise above the plate’s surface. Add a weight to keep the plate in place.
- Ferment the cabbage at room temperature, ideally in a dark place, for 5–21 days. Avoid direct sunlight, as UV rays can kill the beneficial bacteria.
- Once fermented, store the sauerkraut in the fridge or in a very cool place or preserve it in jars through heat treatment to stop the fermentation process.
FAQ
Can I ferment old cabbage?
Cabbage has a surprisingly long shelf life. I can confidently say that I had two heads of cabbage sitting on a warm kitchen shelf for nearly a month and a half before I finally used them. Despite this, cabbage retains moisture remarkably well, and even less-than-fresh cabbage releases plenty of water after adding salt.
Is it okay to add water to the cabbage?
While it’s generally unnecessary due to its natural juiciness, you can if needed. Accidents happen! For example, if your bowl tips over and spills the liquid onto the floor, you can dissolve salt in water and pour it back over the cabbage.
How do you get the water out of cabbage most effectively?
The key is to start with salt. After adding salt, you can try mixing, kneading, squeezing, or even letting the cabbage sit with salt for a day. All methods work well, so it’s about finding what suits you best.
What’s the best salt to use for fermentation?
Avoid over-processed table salt, which contains only two minerals, sodium, and chloride, and isn’t particularly healthy. The best options are natural sea salt (Celtic sea salt) or Himalayan pink salt. If you use kosher salt, ensure no additives are in it.
How much salt should you use for fermenting cabbage?
A good rule of thumb is to use 2% ratio of salt based on the weight of the cabbage. For instance, for 4.4 pounds of cabbage (2kg), you’d add 1.4 oz (40g) of salt. If it’s your first fermenting, avoid adding extra salt since it’s difficult to remove later. If you prefer a saltier kraut, you can increase the amount, but too much salt (over 10%) will prevent fermentation altogether and make the cabbage far too salty to eat.
If you accidentally add too much salt, can you fix it?
Yes, you can soak the cabbage in unsalted water to draw out some of the salt. Once the salt level is adjusted, ferment with a 2% brine for the ideal result. Even after fermentation, you can reduce excess salt by rinsing the kraut.
What if the cabbage develops mold?
Unfortunately, there’s nothing you can do—moldy cabbage must be discarded. If mold appears on the surface, it’s likely to spread throughout the batch, making it unsafe to eat.
How long should you ferment cabbage?
Cabbage typically ferments within 5 to 21 days, depending on your taste preference. Try the kraut periodically and decide when it has reached your desired level of tanginess. On average, fermentation takes about three weeks.
Tips and Tricks
- Be cautious when handling cabbage, especially if your hands are slightly cut or sensitive, as the salt can cause stinging. If you notice irritation, rinse your hands thoroughly with clean water and consider using a spoon to mix the cabbage instead. If you’re working with a large batch, a regular spoon might be too small—opt for a wooden spoon in that case.
- If you’re making sauerkraut for the first time, check on it periodically. Don’t hesitate to mix or move it around. This helps you keep an eye on the process and ensure everything is going smoothly.
Making sauerkraut is actually a simple process. Of course, there are a few details that require attention and practice, but like with anything, it’s mostly about getting started and giving it a try.
To summarize, remember that if the sauerkraut isn’t completely submerged in its liquid, it can encourage mold growth. However, what you’ll most likely see on the surface is a thin white layer, which is kahm yeast, not mold. This is normal and harmless.
You can ferment sauerkraut for as long as you like, depending on your taste preferences. Once it has reached your desired level of tanginess, it’s time to transfer it to the fridge or store it in jars to slow down the fermentation process.
I hope this recipe provided you with useful tips and advice to help you make the perfect sauerkraut!
Easy Recipe for Traditional Homemade Sauerkraut
During fermentation, beneficial bacteria, for example, such as Lactobacillus, flourish while harmful bacteria are eliminated
Ingredients
- 2kg of cabbage
- 40g of sea salt
- Add-ins (optional)
- Seasonings (optional)
Instructions
- Remove the outer leaves of the cabbage, as they can be damaged and dirty.
- Chop the head of the cabbage with a sharp knife into fine pieces. A cabbage grater can save time and create a uniform texture. The size of the pieces doesn’t affect the flavor or fermentation process.
- Place sliced cabbage in a large bowl and add salt. You can sprinkle salt over small batches as you chop to start drawing out the water early.
- Mix the cabbage with your hands, press it firmly to the bottom of the bowl, and let it rest for 5–10 minutes.
- Repeat the process until the cabbage is noticeably wet.
- Knead and twist the cabbage in the bowl until there’s enough liquid to fully submerge it.
- Place a plate upside down on the cabbage and press it down as firmly as possible. The liquid should rise above the plate's surface. Add a weight to keep the plate in place.
- Ferment the cabbage at room temperature, ideally in a dark place, for 5–21 days. Avoid direct sunlight, as UV rays can kill the beneficial bacteria.
- Once fermented, store the sauerkraut in the fridge or in a very cool place or preserve it in jars through heat treatment to stop the fermentation process.
Notes
Be cautious when handling cabbage, especially if your hands are slightly cut or sensitive, as the salt can cause stinging. If you notice irritation, rinse your hands thoroughly with clean water and consider using a spoon to mix the cabbage instead. If you're working with a large batch, a regular spoon might be too small—opt for a wooden spoon in that case.
If you're making sauerkraut for the first time, check on it periodically. Don't hesitate to mix or move it around. This helps you keep an eye on the process and ensure everything is going smoothly.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 460Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 741mgCarbohydrates: 110gFiber: 38gSugar: 56gProtein: 25g
