Thursday, 11 Jul 2024
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Sauerkraut Soup

Sauerkraut Soup

I don’t eat a lot of soup in the summer but I like this one because it’s light yet flavorful. The sauerkraut adds a ton of flavor and since it’s added at the end and not cooked it keeps it’s beneficial raw live probiotic cultures intact. Happy belly, happy tastebuds, happy you.



  • 2 medium onions, sliced into thin half moons
  • 2 portabello mushrooms, stems and gills removed, cut in half and thinly sliced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 tsp sea salt
  • 4 cups low sodium vegetable broth
  • 2 cups crushed or pureed tomatoes (I used Eden Organic Crushed Tomatoes)
  • 1/2 cup nutritional yeast
  • 1 tsp dried thyme
  • 1 tsp dried majoram
  • 2 tbsp celery leaves, minced (the tiny stalks with leaves at the inside of the celery)
  • 1 tbsp parsley, minced
  • 4 cups Simple Naked Sauerkraut


  1. In a large soup pot or dutch oven heat the oil over medium high heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Add the salt and garlic. Lower heat to medium and let cook another 15 minutes or so until the onions are very soft and browned.
  2. Add the remaining ingredients except the sauerkraut. Heat to a simmer, cover and let cook at least 15 minutes.
  3. When ready to serve spoon 1 cup of the soup into each bowl and place 1/2 cup of sauerkraut on top of the soup. Stir and enjoy.

Nutritional Info:

Makes approximately 8 cups of soup before the sauerkraut is added.

Serving size 1 cup soup and 1/2 cup sauerkraut.

Nutrients per serving:  Calories: 132, Cal. from Fat: 35, Total Fat: 4g, Sat. Fat: .5g, Carbs: 19g, Fiber: 6g, Sugars: 6g, Protein: 7g, Sodium: 912mg, Chol: 0mg


The sauerkraut is added at the end and not heated to optimize the nutritional benefits of the raw live cultures.

If sodium consumption is a problem reduce the amount of sauerkraut per serving to 1/4 cup. The soup will still taste great and you will reduce the sodium by 361mg.

Store soup in an airtight container separate from the sauerkraut in the refrigerator for up to 5 days. When reheating, heat only the soup and add the sauerkraut just before serving.

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Sauerkraut Soup
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