Main courseVegetarian€
Homemade Sauerkraut and Bean Soup
A nourishing and hearty soup with sauerkraut and beans. An ideal choice for cold days, supporting your digestion and immune system.
Prep time
10 min
Cook time
35 min
Total time
45 min
Servings
4
Recipe
Sauerkraut, canned, solids and liquids
500 gBeans, pinto, canned, sodium added, drained and rinsed
400 gOnions, yellow, raw
1 mediumGarlic, raw
2 cloveCarrots, mature, raw
2 mediumSoup, SWANSON, vegetable broth
1000 mlOil, olive, extra virgin
2 tbspSpices, pepper, red or cayenne
1 tspSpices, bay leaf
2 wholeSpices, caraway seed
0.5 tspSalt, table, iodized
Per servingTotal
Calories:249.6 kcal998.4 kcal
Protein:9.3 g37.1 g
Carbohydrates:34.3 g137 g
Fiber:12.7 g50.7 g
Water:484.1 ml1936.3 ml
Fat:9.1 g36.2 g
Micronutrients
Sugar:6.8 g27.3 g
Saturated fat:1.3 g5.3 g
Cholesterol:0 mg0 mg
Sodium:1807.1 mg7228.2 mg
Potassium:657.8 mg2631.1 mg
Calcium:123.1 mg492.5 mg
Iron:3.7 mg14.8 mg
Magnesium:56.2 mg224.8 mg
Zinc:1.2 mg4.6 mg
Phosphorus:145 mg579.9 mg
Vitamin C:25 mg99.8 mg
Vitamin A:312.9 µg1251.5 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
In a large pot, sauté the chopped onion and sliced carrot in olive oil until the onion softens and becomes translucent.
2
Add the crushed garlic, cumin, and ground paprika. Sauté briefly (just 30 seconds) until the spices become fragrant, then stir in the sauerkraut.
3
Pour in the stock, add the bay leaves and pepper. Cover and cook over medium heat for about 20 minutes, until the cabbage and carrot soften.
4
Add the drained beans to the pot. Remove about one ladleful of soup (including some beans) and blend it into a smooth mixture in a separate container using an immersion blender, then return it to the pot. This will naturally thicken the soup without using flour.
5
Cook everything together for another 5–10 minutes to let the flavors combine. Season with additional salt if needed (be careful, as the cabbage is already salty).
6
Before serving, sprinkle with fresh parsley and, if desired, add a drizzle of quality olive oil.
Nutritional benefits
Thanks to its high fiber content and fermented cabbage, this dish supports the function of the gut microbiome and contributes to better digestion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

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