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Raw pumpkin, beet and sauerkraut salad

Updated on February 7, 2012

Beat the winter blues with this tasty vitamin bomb

Pumpkin, beet and sauerkraut are all very healthy for you. They are full of vitamins that help you beat the winter blues and combat flue. Why go to the drug store to buy over the counter supplements when you can get them naturally? This tasty and colourful salad will help you get through winter healthy and happy.

(Serves 4)

200 grams grated raw pumpkin (approx. 2 cups)

200 grams grated cooked beet (approx. 2 cups) = 1 small 14 oz. can of whole beets

100 grams raw sauerkraut (approx. 1 cup) *If you have to watch your sodium intake, you may substitute the sauerkraut with coleslaw.

1 handful of roasted pumpkin seeds or any other nuts of your choice


2 tbsp. sour cream

1 tbsp. creamed horseradish

½ lemon (juice)

2 tbsp. olive oil

1 tbsp. chopped parsley

Salt & pepper to taste

  • Whisk all ingredients for the dressing until well mixed.
  • Grate raw pumpkin & cooked beet on the large holes of a box grater. Mix in sauerkraut.
  • Toss pumpkin, beet and sauerkraut in the dressing until well saturated.
  • Arrange on plates and garnish with roasted pumpkin seeds or any nuts of your choice.


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    • Claudia Tello profile image

      Claudia Tello 

      7 years ago from Mexico

      This recipe of yours looks delicious and very appetizing. I have eaten raw beetroot in salads before but never in this combination, I´ll have to try it. Voted-up!

    • PDXKaraokeGuy profile image

      Justin W Price 

      7 years ago from Juneau, Alaska

      interesting. I wouldn't have thought of making that into a salad. I'll have to give this a try

    • Marla Rose profile image

      Marla Rose 

      7 years ago from Aventura, Florida

      I have never heard of beet and sauerkraut salad before. I must say this is a real treat for me! I love to eat healthy salads and beets are high in iron. Sauerkraut is also good for you along with the pumpkin. Thank you for the recipe!

    • rutley profile image


      7 years ago from South Jersey

      This sound really good and healthy. Voted up and thank you!

    • novascotiamiss profile imageAUTHOR


      7 years ago from Nova Scotia, Canada

      Hi Cardisa. Until today I had never tried out raw pumpkin. It's quite tasteless but in this salad it's nice. Apparently raw pumpkin is a lot healthier than cooked pumpkin (the cooking destroys a lot of the vitamins). Of course you can grate the beets in raw. However I must warn you that you might find the taste "earthy". So I would definitely put in a lot less than stated in my recipe.

      For another salad with raw beet I would recommend grating the beet together with an apple. Add some lemon juice and a little fresh horseradish (or creamed horseradish). Just experiment.

    • Cardisa profile image

      Carolee Samuda 

      7 years ago from Jamaica

      I have never had raw pumpkin but I love raw beet. Could I have the beet raw?


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