Global · side, sauce
Red Cabbage Sauerkraut with Beetroot, Fennel and Pear
Video by Clean Food Living on YouTube · Open on YouTube
- Low carb (2.5 g net carbs) but not keto: 5% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A colourful kraut of red cabbage, beetroot, fennel and pear with no added sugar: about 14 kcal and 1 g fibre a ¼-cup serve. The fruit and beetroot stretch the salt, so it has about 205 mg sodium a serve — less than most krauts.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Save two outer cabbage leaves. Quarter, core and chop the cabbage by hand, and chop the white part of the fennel bulb. Toss both in a large bowl with 1 tbsp salt and leave 20–30 minutes. 1:32
- Meanwhile put the fennel fronds, shredded beetroot, chopped pear and ground fennel seeds in a separate bowl (they would turn to mush if pounded). 4:31
- Massage and pound the salted cabbage with clean hands or a tamper until it is limp and its juice pools in the bowl, then toss in the beetroot mixture. 5:59
- Pack the kraut into clean jars a handful at a time, pressing out all air, until three-quarters full. Add half a garlic clove to each jar if you like, pour in the bowl juices and press down again. 8:05
- Wedge a torn cabbage leaf over the top and set a weight on it so everything is under the brine. Cover with an airlock lid, or a coffee filter held with a jar ring. 10:41
- Ferment on the counter for at least 3 days (the brine should test below pH 4.5 by day 3), tasting until you like it. Then close with a regular lid and refrigerate; it keeps for months. 12:57
Tip. Makes about 1.4 kg, roughly 36 quarter-cup serves (our estimate). For long storage keep it below 10°C (50°F), i.e. in the fridge. Beetroot stains, so wear gloves if you like.
The method is a summary in our words — the video shows every step.
One portion, ¼ cup (40 g), gives you 1 of 36
Where the energy comes from one serve
- Net carbs 77%
- Protein 16%
- Fat 7%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C Source17%
15 mg a serve, mostly from red cabbage (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 14
Vitamin K8%
9.8 µg a serve, mostly from red cabbage (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B64%
0.1 mg a serve, mostly from red cabbage (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate3%
14 µg a serve, mostly from raw beetroot (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium2%
100 mg a serve, mostly from red cabbage (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron2%
0.3 mg a serve, mostly from red cabbage (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
6.7 mg a serve, mostly from red cabbage (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A2%
14 µg a serve, mostly from red cabbage (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium1%
15 mg a serve, mostly from red cabbage (76%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc1%
0.1 mg a serve, mostly from red cabbage (57%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E0%
0 mg a serve, mostly from red cabbage (77%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.2 µg a serve, mostly from red cabbage (64%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-30%
0 g a serve, mostly from garlic (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean Food Living; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.