Dill and Carrot Sauerkraut

Vegan, WFPB, gluten-free, dairy-free, onion & garlic free

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Makes 4 cups

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Vegan, WFPB, gluten-free, dairy-free, onion & garlic free 〰️ Makes 4 cups 〰️

Are you wanting to add more fermented foods to your diet but are unsure where to start? Sauerkraut is the perfect segway into the word of fermented foods. It’s a fermented cabbage condiment that is crunchy, tangy, and so refreshing. During fermentation, beneficial bacteria on the skin of the cabbage begin to consume the carbohydrates in the vegetables, causing a change to the taste, texture and nutrient contents of the dish. You can expect a slightly tangy flavour from the lactic acid bacteria, and if you like dill as much as I do, then the refreshing and moreish flavour of dill will shine through too. You simply set up the environment for the lactic acid bacteria on the skin of the cabbage to thrive, and they do the rest of the hard work. Pair it with all your favourite savoury meals for a boost of probiotics and to sneak some more plant diversity into your week.

To see a video of how to make this dish, click here.

INGREDIENTS

• ½ green cabbage, stem and outer leaves removed, sliced thinly and rinsed well

• 2.5% of the weight of the cabbage in pure sea salt

• 1 carrot, washed and grated

• 1 bunch of dill, washed and finely chopped

• Filtered water, as needed

METHOD

1. Weigh the sliced cabbage and multiply this weight (in grams) by 0.025. This is the amount of salt you will need. It is crucial that the correct amount of sea salt is added. You are creating an environment that encourages the lactic acid bacteria on the cabbage skin to grow, and too much or not enough salt will disrupt this.

   ½ green cabbage, stem and outer leaves removed, sliced thinly and rinsed well

2. Place the cabbage and the salt in a large mixing bowl. Use your hands to massage the cabbage for 10 minutes. The salt draws water out from the cabbage, so expect the cabbage to shrink in size and for liquid to pool in the bowl.  

   2.5% of the weight of the cabbage in pure sea salt

3. Use a clean metal spoon to stir the carrot and the dill into the cabbage.

   1 carrot, washed and grated

   1 bunch of dill, washed and finely chopped

4. Transfer the cabbage mix to a sterilised 1 L glass jar. Use the spoon to press the vegetables down below the surface of the water. If needed, top up with a small amount of filtered water so that all of the cabbage mix is under the surface.

   Filtered water, as needed

5. Tightly screw the lid of the jar on and place it on the kitchen bench to ferment. Each day for 7 days, use a clean metal spoon to gently stir the sauerkraut then push all of the vegetables beneath the water’s surface. During fermentation, the lactic acid bacteria create carbon dioxide which needs to be released each day. This is the bubbles that will form on the surface of the water.

6. Around the 7-day mark, have a taste and see if you like the tanginess. If your sauerkraut is finished, place in the fridge for long term storage. Otherwise, you can continue to ferment until your liking.

Important note: Make sure you are using a clean spoon each time you open the jar to minimise the introduction of non-desirable bacteria.