Sauerkraut salad with mussels and pine nuts
Recipes, Lunch, Dinner

Sauerkraut salad with mussels and pine nuts

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Get out of the mold to enter the world of mussels ... an ideal meal at noon or in the evening (after training), ultra fast to prepare, tasty and super healthy.

The winning trio is: cabbage - pine - mussels; to have a snack nothing better ...

Why this trio?

 # 1 Pine nuts

The pine nuts will give a pleasant crisp side to this dish, and more are rich in protein, fiber and good fats type monounsaturated and unsaturated poly. They are also a good source of iron, vitamin B9, vitamin E as well as minerals such as potassium, calcium and magnesium which is very often deficient in many people.

 # 2 The mussels

As for the mussel, it is one of the most interesting seafood nutritionally, it is rich in proteins, antioxidants such as zinc, selenium, copper, manganese, but also vitamins, B3, B5, B9 and B12 in particular. This mollusc is a good source of iron and good omega 3 fats.

 # 3 Sauerkraut

Sauerkraut does not have the reputation it deserves; on the one hand it helps strengthen our defenses with its good bacteria that act on our intestinal flora. This action is due to "lacto fermentation", that is to say the transformation of cabbage sugar into lactic acid. It is this mechanism that allows categorization in probiotics. On the other hand it is rich in vitamin C and will better fix the iron mussels, but also contains a lot of good minerals such as calcium, magnesium and potassium.


Ingredients (for one person)

  •  125 g raw sauerkraut
  • 100 g cooked and shelled mussels
  • 1/2 onions
  • 3 tablespoon oil (olive or avocado)
  • 2 3 tablespoon white balsamic
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon pine nuts
  • Salt and pepper from the mill


  1.     Wash the sauerkraut to make sure it is not too acidic and let it drain into a strainer
  2.     Peel and finely chop the onions
  3.     In a bowl, mix, oil, balsamic, Worcestershire sauce, minced onion, salt and pepper mix well
  4.     Add the raw sauerkraut and the cooked and shelled mussels, mix again, sprinkle with pine nuts and serve 

If you find that it lacks taste, you can add your favorite vinaigrette.

Posté le 01/31/2020 0

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