Sauerkraut Cabbage Salad
Sauerkraut Cabbage Salad - Quick mix with plenty of vitamins
Healthy, because
Even smarter
Nutritional values
Fresh sauerkraut is rich in live lactic acid bacteria and fiber. This helps to keep the intestine healthy and feeds the good bacteria in the middle of the body.
Sauerkraut salad is a great side dish for the winter or a Christmas menu but tastes just as good as a light dish for a lunch break together with a piece of wholewheat grain bread.
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 49.2 μg | (82 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 281 mg | (296 %) | ||
| Potassium | 1,063 mg | (27 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 20 ozs Savoy cabbage (light leaves)
- 2 stalks Celery
- 2 red Bell pepper
- 1 orange Bell pepper
- 1 onion
- 9 ozs Rutabaga
- 3 Tbsps Canola oil
- salt
- peppers
- 10 ozs fresh Sauerkraut
- 2 curly parsley
- 4 Pickled cucumbers (gherkins)
- 2 Tbsps Yogurt (low-fat)
- ½ tsp Curry powder
- 2 Tbsps apple cider vinegar
- 1 pinch cayenne pepper
Preparation steps
Clean and wash the savoy cabbage and celery. Cut savoy cabbage into fine strips, celery into slices. Halve, seed, wash and dice the peppers. Peel and finely dice onion. Clean, peel and dice the rutabaga.
Steam everything together in a pan in 2 tbsp. oil for 5 minutes over medium heat. Season with salt and pepper, add a little water and steam covered for about 5 minutes at low heat. Then leave to cool for 10 minutes.
Meanwhile, drain sauerkraut. Wash parsley, shake dry and chop finely. Drain gherkins, reserving 3 tablespoons gherkin water, and mix with yogurt, curry, remaining oil, vinegar, cayenne pepper and salt; dice gherkins. Mix in all prepared salad ingredients and season to taste. Sprinkle sauerkraut salad heartily with parsley.
