Sauerkraut, White Bean and Apple Salad

Name: Sauerkraut, White Bean and Apple Salad
Total time: 15 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Sauerkraut — 120 g; Canned white beans — 120 g; Apples — 80 g; Red onion — 20 g; Eggs — 1 pcs; Sunflower seeds — 8 g; Dill — 5 g; Sunflower oil — 8 ml; Ground black pepper — 0.5 g

Crunchy sauerkraut, soft white beans, a tart apple and red onion, topped with an egg and sunflower seeds. An inexpensive autumn salad that keeps in the fridge for two days.

Time: 15 min
Serving: 393 kcal
Ingredients: ≈ $1.81
Protein: 19 g

Healthy Salad Meat-free Quick

Ingredients

1 Sauerkrautpack 500 g ≈ $3.00 120 g
2 Canned white beanspack 400 g ≈ $1.00 120 g
3 Apples≈ $3.50 per kg 80 g
4 Red onion≈ $3.00 per kg 20 g
5 Eggspack 10 pcs ≈ $1.93 1 pcs
6 Sunflower seedspack 200 g ≈ $2.00 8 g
7 Dillpack 50 g ≈ $1.80 5 g
8 Sunflower oil 8 ml
9 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Hard-boil an egg: 10 minutes in boiling water, then cool, peel, and chop.
Drain excess brine from the sauerkraut¹ and cut into large chunks. If it’s too sour or salty, rinse with cold water. Rinse the beans and drain well.
Slice the apple³ into thin matchsticks, the red⁴ onion into thin half-moons, and chop the dill⁷.
Mix the sauerkraut¹, beans, apple³, onion, and dill⁷. Toss with the oil and black pepper. No salt is needed.
Serve in a bowl, top with the egg and sprinkle with sunflower⁶ seeds. Eat right away or chill for 30 minutes; the flavors come together over time.

Tips

Why it works: Squeeze the sauerkraut free of brine, or the salad turns wet and too sour. If the cabbage is very salty, rinse it in cold water.
Substitutions: Use red beans or chickpeas, 120 g, instead of white beans. A pear, 80 g, can replace the apple and is softer.
Common mistakes: The salad ends up too sour when a lot of brine goes in with the cabbage. Taste the cabbage before mixing and rinse it if it stings the tongue.
Storing and reheating: Keeps up to 2 days in a closed container, with the egg added just before eating. The taste evens out on day two, but the apple darkens.
Serve with: Serve with boiled potatoes or a slice of rye bread.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

Comments 0

No comments yet.

Nutrition

Per serving and share of 2000 kcal

Calories	393 kcal	20%
Protein	19 g	26%
Fat	18 g	26%
Carbs	40 g	15%
Per 100 g	94 kcal

Cost

≈ $1.81per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is sauerkraut.