This recipe was adapted from a former student and now delightful friend, Nikoo who came to teach at the academy. Sauerkraut and other fermented vegetables have many amazing health benefits, are easy and affordable to make, and are a sustainable way of preserving local, fresh vegetables.

ServingsPrep TimePassive Time
2 people15 minutes1 week


  • 1 tbsp Sea salt or to taste
  • 2 tsp dill seed
  • 6 cloves garlic organic
  • 1 head Cabbage red or green
  • 1 litre wide mouth Mason jar
  • 1 large bowl to hold vegetables for pounding


  1. Slice the cabbage into thin strips. Place in a large bowl.
  2. Add 1 tablespoon of salt to the cabbage.
  3. Massaging, grinding, kneading, and pounding the cabbage thoroughly with your hands and fist or a heavy pestle. As the cabbage gets worked, the salt will draw water out of it.This may take some time, so be patient and have fun with it.
  4. Taste a piece of cabbage. You want it to be salty, resembling salty ocean water. If it does not taste salty enough, add another half of a tablespoon of salt and continue massaging.
  5. Massage until the cabbage is submerged in its own juices. Place the massaged cabbage and all the juice into the Mason jar. With your fist or clean utensil, press down the cabbage until it is submerged under the juice. If not fully submerged, add a bit of spring water.
  6. Rub a lemon on the surface of the cabbage and around the lip of the jar. This prevents surface mold from forming. Place the lid on the jar. It does not have to be airtight. If the lid is airtight, leave at least 3 inches of space at the top of the jar (because fermentation produces gases).
  7. Place the jar in a dark, warm place. The vegetables will start to ferment within days, but will get stronger and more potent (with beneficial micro-organisms, vitamins, and taste!) with time.
  8. Let it sit for at least 1 week, and up to 4 weeks. You can open the lid and taste a bit of sauerkraut with a clean utensil to see if the sauerkraut a pleasant tart and tangy flavor.
  9. Once the sauerkraut has reached a taste that you enjoy, or after 1 to 4 weeks, place it in the refrigerator. It can now be scooped out for use at will.