This 10 minute, 3 ingredients, vegan sauerkraut salad is a staple side dish in Eastern Europe and Asia to many hearty meat and meatless meals. What makes it special and worth sharing is not only its fantastic flavour and versatility of uses, but also its health benefitting, probiotic qualities. This super juicy and super crunchy salad can easily be used as a great sandwich filler or as one of ingredients in a super healthy Buddha bowl.
My sauerkraut salad is made with only 3 ingredients, but it is happily complemented by other crunchy additions like radishes and fresh herbs for example.
Where is the garlic?, you’ll ask. Well, if you follow my blog, you might remember (from ‘How to make homemade sauerkraut in a jar’ post) that raw garlic is one of the flavouring ingredients in that recipe. It goes into the fermenting jar together with cabbage. This is how the garlic’s staple flavour and goodness is being carried forward into another recipe – simple, vegan sauerkraut salad! Having said that, feel free to press a clove into the salad for even more significant health and (well, of course!) flavour benefits.
If a sauerkraut salad is a bit of a new kid on the block for you, that’s ok. You’re in the majority. Sauerkraut, kimchi and similar have all become super trendy again quite recently in Western Europe and the USA.
With vegan and vegetarian diets observing more and more members and followers (me being one of them!) hunger for new flavours and reliable, health promoting processes is high. Fermentation is certainly one of them!
Sauerkraut dishes, just like this one, are rightfully known as fantastic, natural probiotics. Kefir, as another probiotic food flagship example, is totally common where I’m from and you can buy it pretty much in every village grocery store or a big supermarket. Until quite recently it wasn’t easy at all in either the UK or USA! I’m glad to see things changing in the right, fermented direction!
Both sauerkraut and kefir promote the health of your gut (which is often known as your second brain, or enteric nervous system) by nurturing the good bacteria living there. Eat fermented foods people! They are REALLY good for you!
3 basic ingredients of vegan sauerkraut salad
So what we have here is very finely sliced sauerkraut, coarsely grated apples and finely grated carrot. This humble trinity simply burst into the juiciest sweet & sour, delicious and crunchy combination you could ask for in a salad. You are welcome to dress it up with any additional ingredients of your choice. I’d probably play with seasoning more than anything else. Turmeric, herbs, maybe a dash of honey? Let me know of your creations in the comments below! Be my guest and add a clove of freshly pressed garlic, and some green, soft herbs to offset the tanginess!
- 2 apples, washed, unpeeled, but cored
- 1 medium carrot, peeled
- 300g sauerkraut
- 4-5 tablespoons of corn
- 1 raw garlic clove, minced
- Small bunch of parsley leaves, chopped
- Using your hand, squeeze the excess juice out of the sauerkraut, chop it finely and place in a bowl.
- Grate apples and carrot on big eyed grater and add them to the bowl with the sauerkraut.
- Mix it all well and adjust the seasoning with a bit of raw honey.
- Store refrigerated for up to 48 hours.