Introduction

Sauerkraut is a typical preparation made from fermented cabbage, often associated with the cuisine of Eastern France or Central European countries. However, it is also a recipe that fits perfectly into a vegetarian diet and the practice of making your own fermentations. This ancient preservation technique involves lactic fermentation, a process by which bacteria transform the sugars in cabbage into lactic acid. This acts as a natural preservative and offers many health benefits.

In this practical workshop, we will explore sauerkraut in detail. We will start by describing lactic fermentation, how it works, and its benefits. Then, we will go step by step through making homemade sauerkraut. Finally, we will share tips to ensure successful fermentation and ideas for incorporating sauerkraut into delicious vegetarian dishes. Prepare your jars, put on your apron, and embark on the adventure of lacto-fermentation.

What is Lactic Fermentation?

Lactic fermentation is a microbial process that occurs when food comes into contact with lactic bacteria naturally present in the environment. In the case of sauerkraut, these bacteria feed on the sugars in the cabbage and transform them into lactic acid. The role of lactic acid is crucial as it lowers the pH of the preparation, creating an acidic environment unfavorable to the proliferation of harmful microorganisms. This results in a microbiologically safe food that can be preserved for a long time under good conditions.

This fermentation occurs in an anaerobic environment, meaning without oxygen, which is why the cabbage is packed tightly and covered with a salt-rich juice. The salt, combined with the presence of lactic acid, makes the preparation stable. This type of lactic fermentation is also found in other foods, such as pickles (lacto-fermented cucumbers), Korean kimchi, and certain cheeses and yogurts.

The Benefits of Sauerkraut

Sauerkraut, like all lacto-fermented foods, has several health benefits. Here are the main ones:

1. Rich in Vitamins: Raw cabbage is already an interesting source of vitamins C and K. Lactic fermentation increases the bioavailability of vitamins and minerals. Sauerkraut is therefore very rich in vitamins C, K, and some B vitamins.

2. Improved Digestion: The lactic bacteria found in sauerkraut help maintain a good balance of the intestinal microbiota. They promote digestion, reduce bloating, and can improve overall digestive health.

3. Immune System Boost: The probiotics present in sauerkraut help support immunity. Additionally, vitamin C is known for its antioxidant properties and its role in immune function.

4. Ease of Preservation: As we have seen, lactic acid inhibits the development of pathogens. A good amount of sauerkraut can be stored in a sealed jar in the refrigerator for several months without any problem.

5. Versatility in Cooking: Sauerkraut can be eaten hot in traditional dishes or cold in salads. It can accompany vegetarian dishes, enhance sandwiches, or be combined with legumes to create original recipes.

How to Choose Your Cabbage

To make your homemade sauerkraut, choosing the right cabbage is crucial. In most traditional recipes, white or green cabbage is used, less commonly red cabbage. It is advisable to choose a seasonal organic cabbage, especially in autumn and winter when cabbage varieties are abundant and mature.

The cabbage should be:

• Firm: Press lightly to check that it is compact.
• Heavy: A dense cabbage will generally yield more leaves and have a good moisture content for fermentation.
• Freshly Harvested: The cabbage should have bright green or white leaves and not show signs of advanced yellowing, wilting, or rot.

Finally, it is possible to add other vegetables to personalize your sauerkraut. Carrots, black radishes, or beets can enhance the color and flavor of the preparation. However, initially, feel free to start with a classic recipe to familiarize yourself with the basics of lactic fermentation.

Necessary Equipment

Before starting, make sure you have the right equipment. Here is the list of essential equipment and ingredients to get started:

1. A cabbage (1 kg to 2 kg, depending on your needs): Preferably choose an organic cabbage to benefit from the natural bacterial flora and limit the presence of chemical residues.
2. Unrefined salt: Sea salt, gray or pink, is ideal. Avoid iodized or fluoridated salt, which can disrupt fermentation.
3. A glass jar with an airtight seal: “Le Parfait” or Mason Jar types are often used. Choose a jar with a volume of at least 1 liter. Ensure it is clean and sterilized before use.
4. A cutting board and a sharp knife: To finely slice the cabbage.
5. A pestle or a tool to pack the cabbage: You can use a wooden pestle or the handle of a wooden spoon to help you.
6. A large container (bowl or basin): This will be your workspace to salt and massage the cabbage properly.
7. A clean cloth: To place your utensils and keep the work area clean.

Once everything is ready, you can approach the preparation with peace of mind.

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Preparation Steps

1. Preparing the Cabbage

Start by removing the wilted or damaged outer leaves of the cabbage. Keep one or two larger, cleaner green leaves. These will be used later to cover the surface of the preparation. Then cut the cabbage in half and remove the hard central part (the core). Use a sharp knife to finely slice the cabbage into strips. The finer the cut, the more homogeneous the fermentation will be.

Some people use a mandoline to speed up slicing. This allows for a regular cut, but a well-sharpened knife will give equally satisfactory results.

2. Salting

Salt is a key ingredient. It helps extract water from the cabbage and creates an environment favorable to lactic bacteria. The recommended amount of salt is generally around 2 to 3% of the total weight of the vegetables. For example, for 1 kg of cabbage, you can add about 20 to 30 g of salt. It is best to weigh your cabbage and salt precisely for consistent results.

Once the cabbage is sliced, place it in a large bowl. Start by adding a portion of the salt, then massage the cabbage for a few minutes. Continue to add the salt gradually until the desired amount is reached. This operation helps promote the draining of the cabbage, which will quickly release its water.

3. Massaging

Massaging the cabbage is an essential step to break down the fibers and release as much juice as possible. With clean hands (feel free to wear food-safe gloves if you wish), vigorously knead the cabbage. After 5 to 10 minutes of massaging, you should see a salty juice forming at the bottom of the container. This will be crucial for fermentation, as it will keep the cabbage submerged.

If you have difficulty obtaining enough juice, let the cabbage rest for 10 or 15 minutes in the bowl, allowing the salt to act, and then continue massaging.

4. Placing in the Jar

Once you have massaged the cabbage and obtained abundant juice, you can transfer it to your sterilized jar. Proceed by handfuls:

1. Place a portion of cabbage at the bottom of the jar.
2. Firmly pack it using a pestle or the handle of a wooden spoon to bring the juice to the surface and eliminate air bubbles.
3. Gradually add the rest of the cabbage, packing each layer, until about 2 or 3 cm from the top edge.

The cabbage should be submerged in its juice, which is a guarantee of good fermentation. Finally, place one of the large cabbage leaves set aside on top to create an additional barrier that keeps the preparation submerged. Seal your jar hermetically.

5. Fermentation

Fermentation occurs in several phases:

1. Starting Phase (2 to 3 days): Place your jar at room temperature (between 18 and 22°C if possible), away from direct sunlight. In the first few days, fermentation is quite active. You may sometimes observe gas bubbles or slight overflow.
2. Maturation Phase (1 to 4 weeks): After the first few days, transfer your jar to a cooler place (ideally between 15 and 18°C). You can let the sauerkraut ferment for several weeks. The longer the fermentation, the more developed and tangy the flavor of the sauerkraut will be.
3. Tasting and Preservation: You can taste your sauerkraut after a week to see if the flavor suits you. If you want a more pronounced taste, extend the fermentation to 3 or 4 weeks. Once the optimal flavor is reached, you can store the jar in the refrigerator to slow down the fermentation process. There, the sauerkraut keeps very well for several months.

Tips for Successful Fermentation

Lacto-fermentation may seem technical at first, but a few good practices will help you succeed with your sauerkraut:

1. Sterilization of Equipment: Thoroughly clean your jar, possibly by boiling it for a few minutes. Clean utensils reduce the risk of contamination.
2. Respecting Proportions: The salt/cabbage ratio determines the concentration of the brine. Too little salt risks too rapid fermentation or the appearance of undesirable yeasts. Too much salt can slow down or even block fermentation.
3. Keeping the Cabbage Submerged: The cabbage must always remain under the brine level to avoid contact with air and the formation of surface mold.
4. Releasing Gases: Some jars are designed to release excess gas. If your jar does not have a valve, you can open it briefly every two days at the beginning to release accumulated CO₂.
5. Appropriate Temperature: Excessive heat can accelerate fermentation too much, while too much cold will slow it down to the point of stopping it. Try to aim for the 18-22°C range in the first few days.
6. Regular Observation: Inspect your sauerkraut from time to time. If foam or particles accumulate on the surface, remove them gently. The important thing is to keep a submerged and clean preparation.

It is normal to notice a slight acidic smell during fermentation, but a distinctly unpleasant odor is a warning sign. Check that the brine is still sufficient and that the temperature is in the right range.

What to Do with Your Sauerkraut

Once your sauerkraut is ready, you can use it in many vegetarian dishes. Here are some ideas to vary the pleasures:

1. Revisited Traditional Sauerkraut: Replace meats with vegetarian sausages or smoked tofu. Serve with potatoes and a few juniper berries to recall the original recipe.
2. Crunchy Salad: Serve the raw sauerkraut, directly from the jar, with grated carrots, sprouted seeds, and a mustard and olive oil-based dressing.
3. Buddha Bowl: Add a few spoonfuls of sauerkraut to a bowl composed of quinoa, grilled vegetables, and legumes. The tangy touch awakens the flavors.
4. Sandwich or Wrap: Slip some sauerkraut into a whole-grain sandwich with hummus, avocado, and raw vegetables.
5. Savory Pancakes or Crepes: Mix sauerkraut into a pancake or buckwheat crepe batter, then garnish with mushrooms and onions.
6. Sauerkraut Soup: You can add a handful of sauerkraut to a root vegetable soup (parsnip, carrot, potato). The acidity pairs wonderfully with the sweetness of the vegetables.

Of course, sauerkraut can simply be eaten as is, as a side dish. Its tangy taste and crunchy texture make it a popular condiment. Be careful not to overcook the sauerkraut if you want to fully enjoy its probiotics. A simple reheating at the end of cooking the other ingredients is sufficient.

Recommendations for Preservation

Once fermentation has reached a stage that suits you, place the jar in the refrigerator. The cold significantly slows down the progression of bacteria, thereby extending the shelf life. It is therefore possible to consume your homemade sauerkraut for several months. This offers the advantage of having a healthy and nutrient-rich food at hand to enhance various preparations. If you open the jar regularly, quickly check that the cabbage is still well submerged in its juice. If a small part is sticking out, think about pushing it back into the brine.

Fermented Vegetarian Foods: A Look at Diversity

Sauerkraut is just one example among the incredible range of possible preparations through lacto-fermentation. Here are some other ideas for your future projects:

• Kimchi: A Korean specialty made from Chinese cabbage, carrots, onions, garlic, and ginger, spiced with chili.
• Vegetable Pickles: Radishes, carrots, beets, or cucumbers can be lacto-fermented with herbs like dill or bay leaf.
• Tempeh: Made from fermented soybeans, it is a source of vegetable protein. However, the fermentation is different as it involves a fungus (Rhizopus).
• Miso Paste: A Japanese product made from the fermentation of soybeans and/or grains (rice, barley). It is used as a condiment.
• Lacto-fermented Vegetables: Zucchini, eggplants, peppers… Feel free to explore lacto-fermentation in multiple ways.

Discovering lacto-fermentation is also about learning the chemistry of life. We learn to let nature take its course, to observe how the balance of bacteria sets in and gives new flavors to our foods. Moreover, making your own sauerkraut or pickles raises awareness of the importance of consuming seasonal, local products and opting for eco-friendly culinary practices.

Some Frequently Asked Questions

1. Is it normal for my preparation to have a strong smell?
At the start, the smell can be quite pronounced and acidic. This is perfectly normal, as long as it remains a sour smell and not putrid. The initial phases of fermentation are often the most odorous.

2. Can I open the jar to check the fermentation?
Yes, but do it quickly and ensure that the cabbage remains well submerged. You can remove excess gas to avoid too much overflow. Close it immediately.

3. What is the difference between raw and pasteurized sauerkraut?
Pasteurized sauerkraut found in supermarkets has been heated to extend its shelf life. This destroys the probiotics. Homemade lacto-fermented sauerkraut consumed raw is much more interesting from a nutritional standpoint.

4. Can I add spices or herbs?
Yes, you can incorporate juniper berries, cumin, pepper, or even ginger during preparation. This personalizes the flavor of your sauerkraut.

5. What if a small layer of white mold or yeast appears?
A white biofilm sometimes forms on the surface, called “Kahm yeast.” It is not dangerous but can alter the taste. Remove it gently with a spoon and ensure the cabbage remains submerged.

Conclusion

Making homemade sauerkraut is both an enriching and fun culinary adventure. In a few simple steps, you can transform a humble cabbage into a delicious probiotic food. In addition to benefiting from the advantages of lacto-fermentation, you are preserving an ancestral know-how based on the natural preservation of food.

By respecting the steps of salting, massaging, jarring, and fermenting, you will obtain sauerkraut whose tangy flavor will brighten up your dishes. Whether you incorporate it into traditional recipes or try more original combinations, you will enjoy the crunch and typical taste of this preparation. Finally, sauerkraut is rich in nutrients and beneficial bacteria, a valuable asset for supporting your microbiota and digestive system.

And if you are tempted to continue the fermentation adventure, feel free to explore other lacto-fermented vegetables, kimchi, or even homemade pickles. Each preparation allows you to discover new flavors and connect with nature by letting the magic of microorganisms work. Happy fermenting and enjoy your meal.