Healthy & Special Diets > Fermented Foods Recipes (Healthy) > Sauerkraut Recipes (Healthy) > Flavored Sauerkraut Variations

Ginger Carrot Sauerkraut

This recipe combines the tangy goodness of sauerkraut with the sweet crunch of carrots and the zesty warmth of ginger, creating a flavorful and healthy fermented delight. It's packed with probiotics and perfect as a side dish or topping.

Prep Time
30 minutes
Cook Time
Fermentation: 7-21 days
Servings
Approximately 6 cups
Ingredients
  • 1 medium head (about 2 lbs) Green Cabbage
  • 2 medium, peeled and grated Carrots
  • 2 tablespoons, peeled and finely grated Fresh Ginger
  • 2 tablespoons, non-iodized Sea Salt
  • 1 tablespoon, crushed Optional: Juniper Berries

Prepare the Cabbage

Remove the outer leaves of the cabbage and reserve one or two. These will be used later to weigh down the shredded cabbage. Wash the cabbage thoroughly. Quarter the cabbage and remove the core from each quarter.

Shred the Cabbage

Thinly shred the cabbage using a knife, mandoline, or food processor. Place the shredded cabbage into a large bowl.

Add Carrots and Ginger

Add the grated carrots and grated ginger to the bowl with the shredded cabbage. If using juniper berries, add them now as well.

Salt and Massage

Sprinkle the sea salt over the cabbage, carrots, and ginger. Begin massaging the mixture with your hands. This process breaks down the cell walls of the cabbage and releases its juices. Continue massaging for 5-10 minutes, or until the cabbage begins to soften and release a significant amount of liquid. You should have about 1-2 cups of liquid at the bottom of the bowl.

Pack into Jar

Transfer the cabbage mixture into a clean, sterilized jar (such as a wide-mouth mason jar). Pack the cabbage down firmly with your fist or a wooden spoon, making sure it's submerged under the liquid. If you don't have enough liquid, you can add a brine of 1 teaspoon of salt per cup of water. Leave about 1-2 inches of headspace at the top of the jar.

Weigh Down the Cabbage

Place one of the reserved cabbage leaves over the top of the shredded cabbage, pressing it down to keep the cabbage submerged. Use a fermentation weight (glass or ceramic) or a smaller jar filled with water to weigh down the cabbage leaves and keep everything submerged in the brine. The key to successful fermentation is keeping the vegetables below the liquid level.

Ferment

Cover the jar loosely with a lid (or use an airlock). Place the jar in a cool, dark place (ideally around 65-72°F or 18-22°C) to ferment. Check the sauerkraut daily. You may see bubbles forming, which is a sign of fermentation. If any scum forms on the surface, remove it. Press the cabbage down to ensure it remains submerged. Ferment for 7-21 days, depending on your taste. The longer it ferments, the tangier it will become. Taste test after 7 days.

Refrigerate

Once the sauerkraut has reached your desired level of sourness, remove the weight and cabbage leaf. Seal the jar tightly and store in the refrigerator. Refrigeration will slow down the fermentation process significantly. The sauerkraut will continue to develop flavor in the refrigerator and will keep for several months.

Nutrition Facts Estimated per 100g of product

Calories: 20-30, Protein: 1-2g, Fat: Less than 1g, Carbohydrates: 4-6g, Fiber: 2-3g, Sodium: Varies depending on salt content. Good source of Vitamin C and Vitamin K. Probiotic content varies.

Other Important Considerations for Nutrition

Sauerkraut is rich in probiotics, which are beneficial bacteria that can improve gut health. It's also a good source of vitamin C and vitamin K. The fermentation process increases the bioavailability of nutrients. However, sauerkraut is high in sodium, so those on a low-sodium diet should consume it in moderation. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

← Easy Homemade Sauerkraut Ginger Lemon Kombucha: Zesty Second Fermentation →

FAQ

  • What if mold grows on my sauerkraut?

    If you see mold growing on top of your sauerkraut, it's best to discard the entire batch. Mold indicates that unwanted bacteria have taken over, and the sauerkraut is no longer safe to eat. However, if you only see kahm yeast (a harmless white film) on the surface, you can scrape it off and the sauerkraut underneath is still safe to consume.
  • Why is my sauerkraut mushy?

    Mushy sauerkraut can be caused by a few factors, including using too little salt, fermenting at too high a temperature, or not keeping the cabbage submerged properly. Make sure to use the correct amount of salt (2% by weight), maintain a consistent fermentation temperature, and always ensure the cabbage is submerged in the brine.