Bean and Sauerkraut Soup

This soup is rustic, warming, and full of nutrients. Sauerkraut provides probiotics and vitamin C, while beans add plant-based protein and fiber, making it both comforting and healthy. Versions of this dish are popular in Hungary, Poland, Slovakia, and Germany.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 45 minutes
• Total Time: 1 hour
• Servings: 6

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Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 medium potatoes, diced
• 1 can (15 oz) white beans or kidney beans, rinsed and drained
• 2 cups sauerkraut (rinsed lightly if very salty)
• 6 cups low-sodium vegetable broth
• 1 teaspoon paprika (sweet or smoked)
• 1 teaspoon caraway seeds (optional, traditional)
• 1 bay leaf
• 1 teaspoon dried marjoram or thyme
• Salt and black pepper to taste
• 2 tablespoons fresh parsley, chopped

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Instruments Used

• Large soup pot or Dutch oven
• Cutting board and knife
• Wooden spoon
• Ladle for serving

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Instructions

1. Sauté aromatics
   • Heat olive oil in a pot. Add onion and garlic, cook for 4 minutes until fragrant.
2. Add vegetables
   • Stir in carrots, celery, and potatoes. Cook for 5 minutes.
3. Season
   • Add paprika, caraway seeds, and marjoram. Stir well to coat vegetables.
4. Simmer
   • Pour in vegetable broth, add beans, sauerkraut, and bay leaf. Bring to a boil, then reduce heat and simmer for 30–35 minutes, until potatoes are tender.
5. Finish
   • Adjust salt and pepper, remove bay leaf, and garnish with fresh parsley. Serve hot.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	190 kcal
Protein	8 g
Carbohydrates	33 g
Fiber	9 g
Fat	5 g
Saturated Fat	0.7 g
Sodium	580 mg (depends on sauerkraut)
Vitamin C	40% DV
Folate	25% DV
Iron	15% DV
Potassium	20% DV

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Health Benefits

1. Gut health – Sauerkraut contains probiotics that support digestion and immunity.
2. Heart health – Beans provide soluble fiber that helps lower cholesterol.
3. Immune support – Cabbage and sauerkraut are high in vitamin C and antioxidants.
4. Satiety & weight control – High fiber makes this soup filling and supports balanced energy.

Reference: Marco ML et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017.

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Healthy Tips

• Rinse sauerkraut only lightly to preserve beneficial probiotics while reducing sodium.
• Use a mix of beans (white, red, or pinto) for varied nutrients.
• For more creaminess, mash a portion of the beans before adding them.
• Add a drizzle of cold-pressed flaxseed oil before serving for extra omega-3s.