Is sauerkraut a dieter's friend? You bet. It's just cabbage with layers of flavor and virtually no calories. Enjoy it here in an old-fashioned salad updated -- yes, that's "new" fashioned -- to be lighter and brighter and more healthful and, naturally, more delicious too.
Modern cooks, read on! We love our convenience products, the ones that deliver supper to the table almost by themselves.
But for the label-readers among us, dismay sets in. Too often, the cost of convenience is long lists of scientific-sounding ingredients and unhealthful ingredients to avoid like trans fats and high-fructose corn syrup.
Meet sauerkraut, our new friend, simple cabbage that’s fermented. Rinsed, think of sauerkraut as naked coleslaw. Chopped, think of it as salad awaiting the fixings.
Church-style cookbooks list quick salads favored at family meals and potlucks. Their traditional sauerkraut salad recipes call for cups of oil and sugar. My contemporary sauerkraut salad is fresh and light with great crunch and adds beans for protein and fiber. I’m willing to bet you won’t miss the fat, the sugar and especially the unnecessary calories!
This recipe is perfect for outdoor summer meals and family gatherings, quick and inexpensive to prepare, easy to transport, no fuss to serve, a great foil for grilled burgers and ribs and all the traditional summer foods.
Time to table: 20 minutes
Makes 12 cups
- 16 or 32 ounces sauerkraut, preferably from a bag or jar (not canned)
- 15 ounces canned hominy, rinsed and drained (see TIPS)
- 15 ounces canned black beans, rinsed and drained
- 1/3 cup rice vinegar (see TIPS)
- 1/4 cup water
- 4 tablespoons sugar (Splenda works fine)
- 1 tablespoon olive oil
- 1 teaspoon mustard seed (optional)
- 1 teaspoon kosher salt
- Freshly ground black pepper to taste
- 1/2 a red onion, diced small
- 1/2 an English cucumber, diced small
- 2 ribs celery, diced small
- 2 carrots, diced small
- 1 green pepper, diced small
- 1/2 cup chopped parsley (or cilantro or dill or another herb)
- Optional: chopped tomato
Rinse, squeeze, drain and chop sauerkraut. Rinse and drain hominy and beans.
Meanwhile, in a large bowl, whisk vinegar, water, sugar, olive oil, mustard seed, salt and pepper.
Add remaining ingredients, stirring into liquid as added. Stir in sauerkraut and beans. Serve immediately or refrigerate and serve later. Keeps in fridge for several days.
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