Traditional German Sauerkraut Salad – Oma's Sauerkrautsalat

by: Gerhild Fulson  /  Cookbook Author, Blogger, German Oma!

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Make this sauerkraut salad, Sauerkrautsalat, as one of many delicious German side dishes. This is great for a buffet, picnic, or an Oktoberfest-style party. It's absolutely as wunderbar! 

And guess what? Even your vegan friends will love you for it! When made with your homemade sauerkraut, it's so very healthy.

Add in some other colorful veggies from your crisper, and it can be a bright addition to your table! Looks so pretty and tastes so good. Best of all, making this sauerkraut salad is so easy.

Sauerkraut is considered to be one of those German foods that boosts the immune system. Eaten raw, as in this salad, is a great addition to almost any diet. 

One of the most delicious of German sauerkraut recipes is the above salad. With peppers, celery, carrots, and onions, it's one of my favorites.

Interesting facts about sauerkraut 

• Not only enjoyed in Germany, but especially in Poland, the Baltic states, Ukraine, Russia, and Romania.
• You can buy fermented cabbage leaves (I guess this could be called sauerkraut leaves?) and use them easily make cabbage rolls (hint from my Serbian friend).
• You can drink the sauerkraut liquid. In fact, it's considered extremely healthy.
• Korean kimchi is similar to the German sauerkraut. Kimchi is less acidic but saltier.
  
• Apparently sauerkraut does not originate in Germany, but rather in China about 2,000 years ago.
• Captain Cook used sauerkraut (25,000 pounds of it) to prevent scurvy among his sailors during long sea voyages.
  
• Since it's fat-free and very low in calories, it's the perfect diet food. And so delicious.

Grab your copy of Oma's favorite salads in her Summer Salads e-Cookbook.

Take a peek at all Oma's eCookbooks. They make sharing your German heritage a delicious adventure!

German salads range from the vinegary ones to the creamy ones. This one is vinegary offset with a touch of sweetness. Traditionally, green peppers are used. Sometimes I use red peppers for that extra touch of color.

As with most salads, quantities are just approximate. Add extra or less of what you like.

Health benefits of sauerkraut

Is sauerkraut good for you? The simple answer? YES!

Basically, it's good for your gut. At least that's what my Mutti told us as she served it, especially when one was constipated. Yummy tasting medicine is what it was!

In all truth though, sauerkraut is fermented cabbage and during the fermentation process, beneficial probiotics are produced. These give sauerkraut most of its health benefits. On top of that, it's a good form of dietary fibre, with vitamins C and K, calcium, potassium and phosphorus.

However, sauerkraut is fairly high in salt, which is part of the fermenting process. So if that's an issue for you, you may just need to consume it in smaller quantities.

Can one make sauerkraut at home?

Since raw sauerkraut is best, it really needs to either be made at home. Using canned or jarred sauerkraut won't do, because of the processing process. The heat will kill a lot of the probiotic bacteria. 

Fortunately, making it at home is so easy. The work is only about 45 minutes and then it has to stand up to several weeks to get to the sourness level you like. Easy peasy.

Go to recipe >

Above is a batch of using my easy homemade sauerkraut recipe that I've made, without any fermenting smells happening in the kitchen. I use an E-Jen container. So easy. (And, did I say it DOESN'T SMELL!)

I like using sauerkraut that's been fermenting for about 4 weeks. I then put my container into the fridge and use it from there. 

Oma's says:

I have to admit that this recipe is one I didn't learn from my Mutti. At home, we only ate sauerkraut that was cooked. And, I really love it that way.

Using it in a salad is new to me. But, it's so good this way. And, I love the fact that it's so healthy when eaten raw. 

Sauerkraut is so full of vitamins and minerals as well as phytochemicals that are formed during the fermentation process. 

This lovely fermented cabbage is also considered on food that helps fight weight gain, so it fits great in a diet regime. 

Lydia Remembers ...

I have so many wunderbar memories in the kitchen with my Oma, and have had MANY of her most popular and traditional recipes, like this sauerkraut salad!

Strangely enough, although I come from a German family, I'm not a huge sauerkraut fan. So it can be hard to find recipes that I will enjoy. BUT, when I first had this lovely salad, it changed my perspective a little more which each bite!

I loved the pop of color and bold, refreshing flavors it gave off. It was the perfect pair for my air fryer BBQ bratwurst. I strongly suggest this salad to those who are still warming up to sauerkraut, like me. It's not too strong and has a perfect blend of flavors that work together so well. It also brings a comforting summer feeling to your plate!

Learn a little bit about me, Lydia, and my kitchen adventures with Oma!

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Traditional German Sauerkraut Salad – Oma's Sauerkrautsalat

This German sauerkraut salad, Sauerkrautsalat, is so easy, delicious, and goes with almost anything. It’s super healthy when made with your homemade sauerkraut that's so easy to make, as well. 

Prep Time 20 minutes

Standing Time 2 - 3 hours

Total Time 3+ hours

Servings:

Makes 4 - 6 servings

Ingredients:

• 2 - 3 cups sauerkraut
• ¼ cup granulated sugar
• ¼ cup olive oil
• 1 red pepper, diced
• 1 large carrot, coarsely grated
• 2 stalks celery, diced
• ½ onion, diced
• salt and freshly ground pepper

Instructions:

1. Drain sauerkraut in a sieve over a bowl. Measure ½ cup of liquid and reserve.
2. Put the drained sauerkraut into a large bowl. Mix in sugar.
3. Let sit about 15 minutes. Add ½ cup reserved sauerkraut liquid and oil. 
4. Add remaining ingredients.
5. Season with freshly ground pepper, salt, and extra sugar, if required.
6. Let stand in fridge for several hours, if possible, before serving.

Notes/Hints:

• As with most salads, quantities are just approximate. Add extra or less of what you like.
• This is best made with fresh sauerkraut, but you can use jarred, canned, or frozen as well.
• If you have more sauerkraut than needed for this salad, then turn it into this traditional amazing sauerkraut soup!

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10.09.2021 revision update

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Oma's German Sauerkraut Salad ~ Sauerkrautsalat

By Oma Gerhild Fulson

German sauerkraut salad is so easy, delicious, and goes with almost anything. It’s super healthy when made with your homemade sauerkraut that's so easy to make, as well.

Ingredients: sauerkraut, sugar, oil, red pepper, carrot, celery, onion, seasonings,

For the full recipe, scroll up ...

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More about me >

Hi, I'm Oma Gerhild! As a food writer and cookbook author, I'm always looking to find ways to pass on my German heritage using local ingredients. Quick and easy. That's my goal. Wunderbar food. That's the result.