My favorite vegan sauerkraut recipes & uses (2024)

FAQs

What goes well with sauerkraut for dinner? ›

Pork roast with apples and onions, Roulade of beef, are two dishes that go nicely with sauerkraut, I also like potato pierogi with sour cream and kraut, but that might be just a personal preference.

Sauerkraut can be added to soups and stews; cooked with stock, beer or wine; served with sausages or salted meats, and is especially good with smoked fish, like hot-smoked salmon.

As long as the initial ingredients, such as cabbage and salt, and any additional components used during fermentation are vegan, the sauerkraut remains vegan-friendly. So, whether you're a vegan or simply a sauerkraut enthusiast, you can enjoy this fermented delight without any concerns about its vegan status.

Improves overall health

Because sauerkraut is high in folate, it has a variety of health advantages. It is healthy for the gum health. Furthermore, the risk of heart disease and stroke is reduced. Folate is required for cell division and DNA creation.

But soon after opening, you will find that this sauerkraut can easily dry up if not used within a short amount of time after opening it. If you are refrigerating your sauerkraut, it should stay fresh for about four to six months after opening.

Depending on your taste, onions, bacon, juniper berries, caraway, and/or cream can be added to and cooked with the Sauerkraut. In many parts of Germany, pork ribs or pork cutlets are cooked in the Sauerkraut to give it a smokey flavor. The pork absorbs the liquid and becomes very soft and juicy.

The best time to eat sauerkraut for gut health is during or before a meal since stomach acid, and enzymes can aid in breaking down food and killing harmful bacteria. Incorporating sauerkraut into your diet regularly can be beneficial, aiming for at least 1-2 servings per day.

Raw sauerkraut can be enjoyed as is, by the forkful. Just take the jar out of the fridge, grab a fork, and enjoy the health benefits! Eat a forkful once or twice a day straight from the jar.

Sauerkraut/KimChi (and other probiotic-rich foods)

They reduce bloating and help you digest the food you eat. Sauerkraut and other fermented foods like kimchi are chock full of probiotics, so add them to your diet to protect your gut from being overtaken by bad bacteria that can wreak havoc on the system.

Buy good quality sauerkraut (ideally without preservatives). You do NOT need to rinse sauerkraut (unless it's overly salty). Drain it thoroughly before cooking or using raw. Chop your sauerkraut roughly before cooking (or putting in a salad) so it's easier to combine with other ingredients.

Does sauerkraut cleanse your liver? ›

The same “good” bugs that you enjoy in your yogurt, kraut, and kefir that promote smooth digestion and boost the immune system may also help diminish fat accumulation in the liver. Time to add fermented foods to the list of items that are good for the liver!

Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes.

Anti-inflammatory effects

One 2021 review concluded that fermented foods such as sauerkraut could help promote greater gut bacteria diversity and protect against inflammation. Some animal research suggests that sauerkraut's anti-inflammatory effect may be due to reduced nitric oxide production.

One important issue to remember is that cooking sauerkraut will kill off the probiotic bacteria that we want to consume. Even after cooking, sauerkraut is a healthy, cabbage-based dish, but it will be missing out on that probiotic boost. So, when possible, try to add your sauerkraut to your dishes uncooked.

Depending on your taste, onions, bacon, juniper berries, caraway, and/or cream can be added to and cooked with the Sauerkraut. In many parts of Germany, pork ribs or pork cutlets are cooked in the Sauerkraut to give it a smokey flavor. The pork absorbs the liquid and becomes very soft and juicy.

Boosts immunity: Sauerkraut is abundant in vitamin C, which is vital for immune system support. One cup contains 21 mg of vitamin C, which is roughly 28% of your daily needs. Good source of vitamin K: Vitamin K supports bone and heart health.

Sauerkraut can be purchased canned or jarred in most grocery stores. It's generally used as a condiment to add a unique flavor to foods, but can also be eaten as a side dish or healthy snack.