Here I have a healthy home-cooked recipe for you, a hearty sauerkraut pan with pumpkin and brown lentils. This savory recipe is a quick and easy lunch that is ready at the table in just a few steps.
Optionally, the recipe can be cooked with bacon. If you leave out the bacon, the sauerkraut pan is vegan. As the fermented sauerkraut is packed with "umami" flavor, the bacon can be omitted without compromising on taste!
Jump to:
Video
In this short video, you can see an overview of the most important steps for preparing the sauerkraut pan. I'd love you to follow Vienna Sunday Kitchen on YouTube to see more home cooking recipes and recipes from the Austrian kitchen!
Why is this recipe so healthy?
Sauerkraut is rich in vitamin C, fiber and antioxidants, which can boost immune function, aid digestion and reduce inflammation in the body. Thanks to its probiotic properties, it also supports healthy intestinal flora and can lower cholesterol levels. To benefit from these advantages, it is advisable to take fermented, unpasteurized sauerkraut.
Please note: In order to preserve the probiotic lactic acid bacteria, it is important not to cook the sauerkraut, but at most to heat it up.
Lentils are rich in fiber, protein and nutrients such as iron, which aids digestion, promotes a healthy cardiovascular system and helps regulate blood sugar levels.
Pumpkin is rich in antioxidants, vitamins and fiber, promotes eye health, strengthens the immune system and our heart.
When to eat this sauerkraut pan?
This simple recipe for a healthy sauerkraut pan is a quick lunch, or even a dinner if you eat sauerkraut often and tolerate it well.
If you are not used to sauerkraut, it is better to eat it at lunchtime than in the evening and start with smaller quantities than in the recipe.
Lentils are also better tolerated by many people at lunchtime than in the evening.
What to eat with this Sauerkraut Pan
The recipe is a main meal and doesn't really need any other side dishes. But you can add the following ingredients to the pan-fried dish, for example:
- Potato, peeled and diced
- Root vegetables such as carrots, turnips, parsley root or parsnips, cut into small cubes
- Celery stalks or root celery (note: root celery should not be reheated)
- Sweet potato
- Black salsify
- Herbs such as parsley, chives, dill, etc.
- Wild herbs such as dandelion, etc.
- Beans or chickpeas instead of lentils
- …
Ingredients
You will need the following ingredients for the recipe:
- 1 small to medium Hokkaido pumpkin
- olive oil
- 1 onion
- 2 cloves garlic
- 2 cups vegetable soup
- 1 teaspoon sweet paprika powder
- ½ teaspoon paprika powder hot
- 1 teaspoon caraway
- 1 teaspoon marjoram
- ½ cup sauerkraut (or more if you tolerate it well)
- 2 cups cooked lentils (e.g. canned)
- ¼-1/2 cup diced bacon (optional)
Instructions
Peel and finely dice the onion and fry in a pan in a little olive oil. Peel and crush the garlic and fry in the pan.
In the meantime, cut the pumpkin into small cubes.
Hokkaido pumpkin does not need to be peeled. Many other pumpkin varieties with thicker skin need to be peeled.
Paprification: Add paprika powder and roast for a few seconds while stirring. Not too long, otherwise it may become bitter.
Add the remaining spices (marjoram, caraway).
Immediately add the pumpkin pieces to the pan. Pour in the vegetable stock and bring to the boil.
Cook in the pan with the lid on until the pumpkin is soft. (Takes about 15 minutes, depending on the size of the pieces).
Add the cooked lentils and heat in the pan. Optionally, add bacon.
Remove the pan from the heat and mix in the sauerkraut. Stop cooking the sauerkraut.
Similar Recipes
You may also be interested in the following similar recipes with sauerkraut and white cabbage:
Onepot Sauerkraut Dish with Pumpkin & Lentils
Zutaten
- 1 small to medium Hokkaido pumpkin
- olive oil
- 1 onion
- 2 cloves garlic
- 2 cups vegetable soup
- 1 teaspoon sweet paprika powder
- ½ teaspoon paprika powder hot
- 1 teaspoon ground caraway seeds
- 1 teaspoon marjoram
- ½ cup sauerkraut or more if you tolerate it well
- 2 cups cooked lentils e.g. canned
- ¼-1/2 cup diced bacon optional
Anleitung
- Peel and finely dice the onion and fry in a pan in a little olive oil. Peel and crush the garlic and fry in the pan.
- In the meantime, cut the pumpkin into small cubes. Hokkaido pumpkin does not need to be peeled.
- Add the paprika powder to the onions and fry for a few seconds. Not too long, otherwise it may become bitter.
- Add the remaining spices (marjoram, caraway).
- Add the pumpkin to the pan and pour in the vegetable soup. If using, put a lid on the pan and bring to the boil.
- Cook the pumpkin in the pan until soft. (Takes about 15 minutes, depending on the size of the pieces).
- Add cooked lentils and heat through, stirring in the pan.
- Optionally add bacon.
- Remove pan from heat and stir in sauerkraut. Stop cooking the sauerkraut so that the probiotic lactic acid bacteria it contains are not destroyed.
(c) by Angelika Kreitner-Beretits / Vienna Sunday Kitchen
Februar 6, 2024 Hast du das Rezept ausprobiert? Dann freue ich mich über deine Bewertung!! / Rate this Recipe!Here are a few more ideas for simple home cooking recipes and stews:
Ich freu mich über deine Rückmeldung zum Rezept in den Kommentaren!