Healthy & Special Diets > Fermented Foods Recipes (Healthy) > Sauerkraut Recipes (Healthy) > Flavored Sauerkraut Variations
Spicy Jalapeño Sauerkraut
Add a kick to your gut health with this spicy jalapeño sauerkraut! The fermentation process mellows the heat of the jalapeños, creating a complex flavor that is both tangy and fiery. Enjoy it on tacos, sandwiches, or as a zesty side dish.
Ingredients
- 1 medium head (about 2 lbs) Green Cabbage
- 2-3 medium, stemmed and thinly sliced (adjust to taste) Jalapeños
- 2 cloves, minced Garlic
- 2 tablespoons, non-iodized Sea Salt
- 1 teaspoon Optional: Cumin Seeds
Prepare the Cabbage
Remove the outer leaves of the cabbage and reserve one or two. 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 Jalapeños and Garlic
Add the sliced jalapeños and minced garlic to the bowl with the shredded cabbage. If using cumin seeds, add them now as well.
Salt and Massage
Sprinkle the sea salt over the cabbage, jalapeños, and garlic. Begin massaging the mixture with your hands. Continue massaging for 5-10 minutes, or until the cabbage begins to soften and release a significant amount of liquid.
Pack into Jar
Transfer the cabbage mixture into a clean, sterilized jar. Pack the cabbage down firmly, making sure it's submerged under the liquid. 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 or a smaller jar filled with water to weigh down the cabbage leaves.
Ferment
Cover the jar loosely with a lid. Place the jar in a cool, dark place to ferment. Check the sauerkraut daily. Ferment for 7-21 days, depending on your taste. Taste test after 7 days. Be careful when tasting if using very spicy jalapeños!
Refrigerate
Once the sauerkraut has reached your desired level of sourness and spiciness, remove the weight and cabbage leaf. Seal the jar tightly and store in the refrigerator.
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. Also provides some capsaicin from the jalapeños.
Other Important Considerations for Nutrition
This sauerkraut offers the same benefits as traditional sauerkraut, with the added bonus of capsaicin from the jalapeños, which has anti-inflammatory and pain-relieving properties. The fermentation process helps to make the nutrients more bioavailable. Consume in moderation due to the sodium content. Consult with a healthcare professional or registered dietitian for personalized dietary advice.
FAQ
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How spicy will this sauerkraut be?
The spiciness will depend on the type of jalapeños you use and the amount you add. Remove the seeds and membranes from the jalapeños for a milder flavor. Start with a smaller amount and taste-test as you go. -
Can I use other types of peppers?
Yes, you can substitute other types of peppers, such as serranos or habaneros, for a different level of heat. Be sure to handle hot peppers with care and wear gloves to avoid skin irritation.