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Sauerkraut and Black Bean Salad

This savory snack is formulated to enhance intestinal microbiota while delivering crucial dietary fiber to feed to good microbes. Utilizing raw sauerkraut promotes digestive wellness, while cook black beans, chia seeds, and pumpkin culinary seeds safely escalate the fiber payload to well over 15 grams per serving. Perfect for an afternoon pick-me-up or paired with taco night.


Overhead view of hands sharing tacos, flatbreads, salsas, olives, chips and lime on a bright table, a festive meal spread

Ingredients

  • 1 cup sauerkraut

  • 1/2 cup cooked black beans (rinsed and drained)

  • 2 tbsp chia seeds

  • 1.5 tbsp raw pumpkin seeds

  • 1/4 tsp ground cumin

  • 1 tsp fresh lemon juice


Instructions

  1. Drain raw sauerkraut and press slightly to remove excess brine.

  2. In a medium mixing bowl, combine sauerkraut, rinsed black beans, chia seeds, and raw pumpkin seeds.

  3. Add ground cumin and a squeeze of fresh lemon juice, stirring thoroughly to integrate the chia seeds evenly.

  4. Allow to sit for 5 minutes so the chia seeds can absorb moisture and soften, then serve cold.


This recipe is about 310 calories and 15+ grams fiber.


Enjoy!


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