Perfect Veggie Sides: What Vegetables Go with Sauerkraut?

You've embraced the tangy zest of sauerkraut—the crisp bite, the probiotic goodness—it's a vegetarian dream! But then, the meal feels incomplete. You see endless pairings of sauerkraut with roasted chicken, grilled salmon, and you think, 'Where's the veggie love?' 'What vegetables go with sauerkraut?' The challenge of finding equally satisfying pairing alternatives might leave you in a bit of a bind.

But don't worry, veggie enthusiasts! This blog opens up a world of delicious and fulfilling vegetable pairings that honour sauerkraut as a worthy centerpiece. Join us on this culinary adventure and take your meals up a notch with these satisfying options. There's no need to settle for just a dollop on your plate when you can celebrate sauerkraut as the star of your meal!

What is sauerkraut?

Sauerkraut is fermented cabbage that has graced dining tables for centuries. Primarily consisting of finely shredded cabbage and salt, this probiotic-rich delicacy is a vegetarian-friendly staple known for its tangy flavour and crunchy texture.

During fermentation, cabbage and salt interact over several weeks to create sauerkraut. The beneficial lactic acid bacteria, which naturally reside in the cabbage, ferment the sugars in the cabbage and produce lactic acid along with other compounds. This acid gives sauerkraut its signature sour taste and acts as a natural preservative. The result is a crunchy, flavourful condiment packed with probiotic goodness.  

Though many find the taste and texture irresistible, it's the nutritional content of sauerkraut that steals the show. Here's what you get in a single one-cup serving (142g) of sauerkraut:

Now that you know what makes sauerkraut an all-star, let's see why you should stock it in your fridge!

Why should you include sauerkraut in your diet?

Sauerkraut isn't just a condiment; it's a nutritional superstar that complements your diet beautifully. But how do probiotics and nutrients in this fermented cabbage support your well-being? Let's explore the benefits that make sauerkraut a worthy addition to your plate:

• Gut health hero: Sauerkraut is packed with probiotics, those beneficial bacteria that keep your gut balanced and healthy. A healthy gut is essential for better digestion, reducing the risk of bloating and gas issues. Moreover, the fiber in sauerkraut serves as a prebiotic, feeding beneficial gut bacteria and regulating bowel movements, thus preventing constipation.

• Immunity booster: Sauerkraut is a potent source of vitamin C that works as an antioxidant. It helps neutralise free radicals and protect your cells from damage, which supports a robust immune response. Notably, the probiotics present in sauerkraut have been linked to reducing the severity and duration of common colds, offering additional support to your immune system.

• Nutrient absorption: The fermentation process of sauerkraut enhances the bioavailability of certain nutrients, making them easier for your body to absorb. The lactic acid and enzymes produced during fermentation help break down complex nutrients, making them easier for your body to digest and utilise.

• Heart health: Sauerkraut contributes to cardiovascular health through multiple pathways. The fiber content helps lower LDL cholesterol, often referred to as 'bad' cholesterol, which reduces the risk of plaque buildup in arteries. Potassium, another mineral found in sauerkraut, plays a vital role in regulating blood pressure by counteracting the effects of sodium. Maintaining healthy blood pressure is essential for preventing heart disease and stroke.

• Bone health: Sauerkraut provides a valuable source of vitamin K, particularly vitamin K2, which plays a pivotal role in bone metabolism. Vitamin K2 activates proteins that help deposit calcium into your bones, strengthening them and reducing the risk of osteoporosis. Additionally, minerals like magnesium and calcium, though in smaller amounts, further contribute to bone density and overall skeletal health.

• Weight management: For those mindful of their weight, sauerkraut offers a satisfying and low-calorie addition to meals. Its high fiber content creates a feeling of fullness, which can help regulate appetite and prevent overeating. This feeling of satiety is crucial for maintaining a healthy weight, as it reduces the urge to snack between meals.

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Are you ready to ditch the cabbage exclusivity and explore a world of veggie variations for your sauerkraut? Let's see what other tasty roots and greens can join the fermentation party!

Alternative vegetables for making sauerkraut

Traditionally, sauerkraut is made using cabbage. Its sturdy texture and natural sugars make it the perfect base for fermentation. However, modern culinary enthusiasts incorporate other vegetables in sauerkraut. While you can experiment with various vegetables, keeping cabbage as the core ingredient ensures a familiar, satisfying texture and flavour. Here are some vegetable options that can complement cabbage in sauerkraut making:

• Root vegetables: Turnips, radishes, carrots, beets, and sweet potatoes serve as excellent additions to sauerkraut. Their firm texture, similar to cabbage, makes them ideal for fermentation. They also have a subtle sweetness and earthy note, adding complexity to the flavour profile. However, be cautious of using too many softer root vegetables like carrots, as this can make the final product mushy.

• Cruciferous vegetables: Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower, offer another avenue for experimentation. They add a slightly pungent and peppery flavour to sauerkraut. However, be mindful that these vegetables may require slightly different fermentation times due to their varying water content.

• Other vegetables: Beans, celery, zucchini, and lettuce are also used in sauerkraut making. Beans can add a creamy texture, while celery provides a crisp bite and herbal notes. Zucchini and lettuce are more delicate and may require shorter fermentation times. Use these vegetables in smaller amounts for a perfect sauerkraut.

When exploring alternative vegetable sauerkraut, remember that cabbage must make up at least 75% of the total vegetable weight for the best texture and fermentation success.

But wait, there's more magic ahead. Let's see how you can pair sauerkraut with other veggie delights to take your meals to the next level!

Pairing sauerkraut with vegetable sides

Sauerkraut is best enjoyed as it is due to its unique flavour. However, if you're craving something more palatable or tired of mixing it with salads and soups, what other vegetables go with sauerkraut? Now, don't think that pairing it with even more vegetables would make it bland. Finding the right combinations can elevate your dining experience.

Here are some delicious vegetable side dishes that complement sauerkraut well:

• Baked root vegetables: Marinate and bake your favourite roots (radish, carrot, potato) with olive oil, herbs, and a sprinkle of salt for a sweet, tender, and crispy side for your tangy sauerkraut.

• Mashed potatoes: Boil and mash the potatoes with butter and milk, and season to taste. Top it with a generous spoonful of sauerkraut for a creamy, comforting dish.

• Sautéed green beans: Sauté green beans with garlic and a touch of lemon juice. Add sauerkraut before serving. The crunch and sweet flavour of green beans provide a delightful contrast to the tang of sauerkraut.

• Roasted Brussels sprouts: Toss the roasted Brussels sprouts with sauerkraut. The nutty, slightly bitter flavour of roasted sprouts complements the sauerkraut's sharpness. Their caramelised texture adds another layer of flavour to your dish.

• Sautéed mushrooms: Engage sauerkraut's tangy flavours with the earthy, umami-rich profile of mushrooms. For best results, sauté them in butter with garlic and thyme until golden brown, and serve it with sauerkraut.

• Cauliflower stir-fry: Cauliflower's mild, slightly nutty flavour makes it a fantastic base that allows sauerkraut's tartness to stand out without overpowering. Stir-fry the florets in olive oil with garlic and your choice of spices, and add sauerkraut at the end.

• Braised red cabbage: Sweet and tangy braised red cabbage offers a duality of flavour that echoes sauerkraut's profile while enhancing the dish's colour and depth. Braise red cabbage with apple and spices, and mix in sauerkraut.

• Grilled bell peppers: Grilled bell peppers bring a sweet and subtly smoky flavour and a vibrant splash of colour. Grill whole peppers until the skin is charred, peel them, then slice and serve alongside your sauerkraut.

• Steamed broccoli: Broccoli's mild and slightly bitter notes, along with its tender-crisp texture, provide a fantastic counterbalance to sauerkraut's richness. Steam broccoli until bright green and tender-crisp, and top it with sauerkraut.

• Glazed carrots: Glazed carrots offer a buttery sweetness that harmonises with the tart flavours of sauerkraut. Caramelise carrots in butter and honey until glossy and tender and serve it with sauerkraut.

So, are you feeling inspired to mix and match, or curious how to nail that perfect veggie-sauerkraut harmony every time? Let's explore some tips!

Tips for pairing vegetables with sauerkraut

You've tried a few pairings, but maybe they didn't quite hit the mark. Or perhaps you're just eager to avoid any potential kraut-and-veggie mishaps. Don't worry! Pairing vegetables with sauerkraut is an art. Here are some tips to ensure you pair your vegetables well with sauerkraut:

• Choose seasonal vegetables: Seasonal vegetables are at their peak freshness and flavour, enhancing the overall taste of your dish. If fall and winter embrace root vegetables, spring and summer see an abundance of asparagus, peas, or corn. So, choose your vegetables that are in season.

• Use vegetable broth in braising: When braising vegetables like red cabbage or Brussels sprouts, use vegetable broth instead of meat-based broths. This keeps the dish vegetarian-friendly and adds depth of flavour.

• Opt for plant-based oils: Use olive oil, avocado oil, or coconut oil to roast vegetables. These oils maintain the integrity of the vegetables' flavours, creating a perfect background for sauerkraut's tangy essence.

• Pair warm and cold vegetables with sauerkraut: Don't be afraid to experiment with temperature contrasts. Sauerkraut is a versatile dish, and it pairs well with a hot dish of roasted vegetables or a cold, crisp salad.

• Use the brine as a vinaigrette: Sauerkraut brine isn't just leftover liquid but a treasure trove of flavour. Use it as an excellent vinaigrette base, adding zest and depth to any salad dressing you create.

• Layer textures for satisfying meals: The taste and satisfaction of a dish rely heavily on texture, so consider layering different textures for maximum appeal. The contrast of crunchy raw vegetables, tender roasted ones, and the firm bite of sauerkraut keeps every mouthful interesting and fulfilling.

• Use sauerkraut to balance sweetness: Sauerkraut's acidity can balance the sweetness of certain vegetable dishes. Whether it's carrots, beets, or squash, a hint of sauerkraut can strike just the right balance, enhancing every bite.

Sauerkraut is not just a condiment for meat lovers; it's a versatile and vibrant ingredient that perfectly fits and complements a vegetarian diet. The possibilities for delicious pairings are endless, from roasted root vegetables to creamy mashed potatoes and beyond. Sauerkraut's tangy zest can elevate any vegetable dish, adding a burst of flavour and a dose of gut-friendly probiotics.

Now that you know what vegetables go with sauerkraut, why not experiment and create your own veggie-kraut masterpieces? Get creative in the kitchen, try new combinations, and discover your favourites.

For those looking to add a convenient yet delicious twist to their vegetarian meals, consider trying The Good Bug's sauerkraut. Visit our website to get your hands on this fermented goodness and focus your attention on creating flavourful and gut-friendly side dishes!

References

https://www.makesauerkraut.com/vegetables-used-to-make-sauerkraut/

https://pipandebby.com/pip-ebby/what-to-eat-with-sauerkraut/

https://www.bonappetit.com/columns/guinea-pig/slideshow/make-sauerkraut-at-home

https://nutriciously.com/serve-with-sauerkraut/

https://foragerchef.com/root-vegetable-sauerkraut-with-wild-caraway/