Healthy & Special Diets > Fermented Foods Recipes (Healthy) > Sauerkraut Recipes (Healthy) > Using Sauerkraut in Meals

Sauerkraut and Apple Salad

A refreshing and gut-friendly salad combining the tangy flavor of sauerkraut with the sweetness of apple, perfect as a side dish or light meal.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
2-4
Ingredients
  • 1 cup Sauerkraut (drained)
  • 1 medium Apple (Granny Smith or Honeycrisp), cored and diced
  • 1/4 cup Celery, finely chopped
  • 1/4 cup Red Onion, thinly sliced
  • 2 tablespoons Fresh Parsley, chopped
  • 2 tablespoons Olive Oil
  • 1 tablespoon Apple Cider Vinegar
  • 1 teaspoon Dijon Mustard
  • 1/2 teaspoon Honey or Maple Syrup (optional)
  • to taste Salt
  • to taste Black Pepper

Preparing the Ingredients

Begin by draining the sauerkraut well. If the sauerkraut is very sour, you can rinse it briefly with cold water, but this will remove some of the beneficial bacteria. Dice the apple into small, bite-sized pieces. Finely chop the celery and thinly slice the red onion. Freshly chop the parsley.

Making the Dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, and honey or maple syrup (if using). Season with salt and pepper to taste. Adjust the sweetness and acidity to your preference.

Combining the Salad

In a medium bowl, combine the drained sauerkraut, diced apple, chopped celery, sliced red onion, and chopped parsley. Pour the dressing over the salad and toss gently to coat all the ingredients evenly.

Serving

Allow the salad to sit for at least 10 minutes before serving to allow the flavors to meld. This salad can be served immediately or chilled for later. It's a great side dish to grilled meats, sausages, or vegetarian main courses.

Optional Add-ins

For added texture and flavor, consider adding toasted walnuts, pecans, or sunflower seeds. You can also add dried cranberries or raisins for extra sweetness.

Nutrition Facts Estimated per 100g of product

(Values are approximate and depend on specific ingredients used.)
Calories: 60-80 kcal
Protein: 1-2g
Fat: 4-6g
Carbohydrates: 5-7g
Fiber: 2-3g
Sodium: Varies depending on sauerkraut (choose low-sodium options when possible).

Other Important Considerations for Nutrition

Sauerkraut is a fermented food rich in probiotics, which are beneficial for gut health. Apples provide fiber and vitamins. This salad is naturally gluten-free and can be easily made vegan by ensuring the honey or maple syrup is replaced with another vegan sweetener or omitted altogether. Be mindful of sodium content in commercially prepared sauerkraut; rinsing may help reduce it.

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FAQ

  • Can I use different types of apples?

    Yes, you can use your favorite type of apple. Granny Smith and Honeycrisp provide a good balance of sweetness and tartness, but other varieties like Fuji or Gala will also work well.
  • How long can I store this salad?

    This salad is best served fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. The apple may brown slightly, but the flavor will still be good.
  • Is sauerkraut good for you?

    Yes, sauerkraut is a fermented food that's rich in probiotics, vitamins, and minerals. It's a great addition to a healthy diet.