How to Make Mineral Rich Sauerkraut
There are many benefits of eating sauerkraut daily because fermented cabbage contains probiotics, prebiotics, bioavailable vitamins, and bioavailable minerals. Enjoy my unique sauerkraut recipe that incorporates coconut water, kale, beet greens, seaweed, cabbage, and sea salt. Beneficial bacteria in sauerkraut transform these ingredients into bioavailable vitamins and minerals for optimal gut health. This recipe comes together in just 15 minutes and takes four weeks of fermentation at room temperature.
- Prep Time: 10 minutes
- Fermentation time: 28 days
- Total Time: 672 hours 10 minutes
- Yield: 30 servings 1x
- Category: Fermented Vegetables
- Method: Fermentation
- Cuisine: German
- Diet: Vegan
Ingredients
- 500 grams green cabbage
- 50 grams beet greens or baby kale
- 5 grams seaweed
- 200 grams coconut water
- 19 grams sea salt
Instructions
- Wash your fermentation equipment (jar, weight, and lid). For this recipe, I suggest sterilizing the jar, lid, and weight with a little bit of vodka).
- Remove the outer leaves of your cabbage and lightly rinse with cool water. Using a knife, chop the cabbage to your desired thickness.
- Place your kitchen scale on the counter. Turn it on and set it to weigh in grams.
- Place a mixing bowl on your kitchen scale and tare/zero the scale.*
- Add the designated amounts of chopped cabbage, beet greens, seaweed, and coconut water into the bowl.
- Remove the bowl of cabbage from the scale and set it aside. Place a small, empty bowl on your scale and tare/zero the scale. Weigh out 19 grams of sea salt.
- Add the 19 grams of salt into the bowl with the cabbage, and mix with your clean hands. I mixed for about two minutes.
- Starting with the liquid, add the entire contents of the bowl into your mason jar, and pack everything down using a tamper, wooden spoon, or your hand.
- Place your glass fermentation weight in the jar, making sure to submerge the cabbage pieces and weight fully into the liquid. If you don’t have quite enough liquid, place your glass fermentation weight in the jar and submerge as much as possible. Over the next 12 hours, the cabbage should release more liquid and you can press down your fermentation weight below the brine.
- Secure the standard mason jar lid to the mason jar.
- Ferment for at least 21 days before storing in the fridge.
- In the first week of fermentation, carefully burp the jar daily to release the gas.
Notes
This recipe works best with a 32-ounce jar
*Taring/zeroing the scale with a container on it subtracts the weight of the container, allowing you to weigh only what is added to the container. After taring/zeroing the scale, it should read 0.0 with the container on it.
100 grams water = 100 mL water
Keywords: sauerkraut, fermented vegetables