AdvancedUAdvancedU
Join
Main mealVegetarianBalancedVeganLegumes€

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 time10 min
Cook time35 min
Total time45 min
Servings4

Recipe

Per servingTotal
Calories:249.9 kcal999.7 kcal
Protein:9.3 g37.1 g
Carbohydrates:34.3 g137.3 g
Fiber:12.7 g50.9 g
Water:484.1 ml1936.4 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 mg7228.3 mg
Potassium:658.3 mg2633.3 mg
Calcium:124 mg495.8 mg
Iron:3.8 mg15 mg
Magnesium:56.3 mg225.3 mg
Zinc:1.2 mg4.6 mg
Phosphorus:145.1 mg580.3 mg
Vitamin C:25 mg100 mg
Vitamin A:313.2 µg1252.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

  1. 1In a large pot, sauté the chopped onion and sliced carrot in olive oil until the onion softens and becomes translucent.
  2. 2Add the crushed garlic, cumin, and ground paprika. Sauté briefly (just 30 seconds) until the spices become fragrant, then stir in the sauerkraut.
  3. 3Pour 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. 4Add 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. 5Cook 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. 6Before 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.

Similar recipes

10 min
385 kcalMain meal
Oven-Baked Tempeh with Vegetables
22g36g16g
15 min
560 kcalMain meal
Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu
36g66g17g
15 min
483 kcalMain meal
Carrot Curry with Red Lentils and Coconut Milk
16g51g27g
15 min
523 kcalMain meal
Nourishing Black Rice Bowl with Edamame and Miso Dressing
18g83g16g
20 min
674 kcalMain meal
Herb-Stuffed Hokkaido Squash with Lentils, Walnuts and Cranberries
23g116g19g

Share your opinion

0,0
(0 comments)
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
Flavor
Prep time
Difficulty
Satisfaction

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.