Healthy & Special Diets > Fermented Foods Recipes (Healthy) > Sauerkraut Recipes (Healthy) > Using Sauerkraut in Meals

Hearty Sauerkraut Soup

A flavorful and comforting soup featuring the tangy taste of sauerkraut, combined with vegetables and broth. A healthy and gut-friendly meal.

Prep Time
20 minutes
Cook Time
35 minutes
Servings
6
Ingredients
  • 2 tablespoons Olive Oil
  • 1 medium Onion, chopped
  • 2 medium Carrots, chopped
  • 2 stalks Celery, chopped
  • 2 cloves Garlic, minced
  • 6 cups Vegetable Broth (low sodium)
  • 2 cups Sauerkraut (drained and chopped)
  • 2 medium Potatoes, diced
  • 1 Bay Leaf
  • 1/2 teaspoon Smoked Paprika
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons Fresh Parsley, chopped (for garnish)

Sautéing the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened.

Adding Aromatics

Add the minced garlic to the pot and cook for another minute, until fragrant. Be careful not to burn the garlic.

Simmering the Soup

Pour in the vegetable broth, then add the drained and chopped sauerkraut, diced potatoes, bay leaf, and smoked paprika. Bring the soup to a boil, then reduce the heat and simmer for 25-30 minutes, or until the potatoes are tender.

Seasoning

Remove the bay leaf. Season the soup with salt and black pepper to taste. Be mindful of the salt content in the sauerkraut, and adjust accordingly.

Serving

Serve the soup hot, garnished with fresh chopped parsley. This soup is delicious on its own or with a side of crusty bread.

Optional Add-ins

For a heartier soup, consider adding cooked lentils, beans, or sausage (vegan sausage for a plant-based option). You can also add other vegetables like bell peppers or mushrooms.

Nutrition Facts Estimated per serving

(Values are approximate and depend on specific ingredients used.)
Calories: 150-200 kcal
Protein: 5-7g
Fat: 5-8g
Carbohydrates: 20-25g
Fiber: 5-7g
Sodium: Varies depending on sauerkraut and broth (choose low-sodium options when possible).

Other Important Considerations for Nutrition

Sauerkraut is a fermented food rich in probiotics, beneficial for gut health. This soup provides fiber from vegetables and potatoes, contributing to digestive health and satiety. Use low-sodium broth and sauerkraut to control sodium intake. This soup is naturally vegan and gluten-free.

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FAQ

  • Can I use different types of broth?

    Yes, you can use chicken broth if you're not vegan or vegetarian. Beef broth will also work, providing a richer flavor.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.
  • What if my sauerkraut is very sour?

    You can rinse the sauerkraut before adding it to the soup to reduce the sourness. However, rinsing will also remove some of the beneficial bacteria.