Vegetarian Sauerkraut Soup with Beans
There are so many different varieties of this recipe. You can cook it with meat or smoked sausage, mix it with fresh white cabbage or fermented purple cabbage to give colour, use any beans or chickpeas, and even add a smoked paprika to get the smoky flavour. It depends on your taste.
In many countries in Europe, traditionally this soup is made during the cold months. I make sauerkraut throughout the year, hence I cook a sauerkraut soup throughout the year as well.
In my case, it is a vegetarian soup where I use fermented white cabbage (I ferment it for a longer time to get a more sour and tangy taste, which I like in the soup).
This recipe is very simple and quick to make and as always, it is sooo delicious and of course healthy. That is our priority, isn’t it?
Once you cook your soup, the high temperature will kill the probiotics in the sauerkraut. But don’t worry, there are other health benefits – it is low in calories and high in fibre, may help you lose weight,to reduce your chances of developing type 2 diabetes, improves your digestion, boosts your immune system, reduces the risk of certain cancers, may promote heart health (1, 2)
Tip: And… if you would still like to get more benefits like probiotics, just add into your plate of warm soup one big spoonful of sauerkraut and your body will be happy.
If you want to increase the calories in your soup, you may stir in some crème fraîche or sour cream.
The water-to-cabbage ratio you can control by water or vegetable broth.
✓ 2 tsp ghee or coconut oil (your choice)
✓ 1 large onion, finely chopped
✓ ½ -1 cup chopped celery (optional)
✓ 2 cups carrots, chopped
✓ 3 cups potatoes, peeled
✓ 2 cups (about 350 grams) cooked navy white beans
✓ 1/4 cup cooked quinoa or barley (optional)
✓ 350 – 400 gr. sauerkraut
✓ 4 cups (1 litre) vegetable stock + 2 cups (480 ml) water (depends on what consistency you want to achieve)
✓ chilli (optional, to taste)
✓ 1 teaspoon smoked paprika (optional)
✓ 2 whole bay leaves
✓ ½ tsp turmeric (optional)
✓ 2 cloves garlic, minced
✓ 250-500gr. diced tomatoes (up to your taste)
✓ salt and pepper, to taste
✓ chives or parsley or green onion, to garnish (optional)
1. To a large pot add butter/oil. Add the garlic, onions, celery, carrots and seasonings. Cook them for about 3-4 minutes.
2. Add the potatoes, stock, water, beans, quinoa or barley, diced tomatoes and sauerkraut and bring to the boil, then reduce the heat to medium-low and simmer until the potatoes are tender – 15 to 20 minutes. Usually, I add sauerkraut when potatoes are almost ready, I don’t like to boil the sauerkraut too long. But the decision is yours.
3. Taste and add salt and pepper to your liking, add any extra seasonings if necessary. If desired, garnish with green herbs.
This soup’s flavour will improve more and more every day.
PS You can keep this soup in your refrigerator for up to 3 days.