Vegan Sauerkraut Soup Recipe

Introduction

Welcome to our culinary exploration of Vegan Sauerkraut Soup, a hearty, tangy, and nutritious dish that blends the flavors of sauerkraut with a medley of vegetables and spices. This vegan soup is not only delicious but also packed with nutrients and ideal for those seeking a low-calorie, low SmartPoints option. With its rich taste and health benefits, it’s perfect for a comforting meal any time of the year.

Ingredients

  • Sauerkraut: 2 cups (450 grams) – Use a high-quality, organic sauerkraut for the best flavor and probiotic benefits.
  • Vegetable Broth: 4 cups (950 milliliters) – Opt for a low-sodium version to control salt intake.
  • Carrots: 2 medium, peeled and diced – Adds a natural sweetness and color.
  • Potatoes: 2 medium, peeled and cubed – Provides heartiness and texture.
  • Onion: 1 large, finely chopped – Enhances the flavor base.
  • Garlic: 3 cloves, minced – Adds a robust aroma and taste.
  • Celery Stalks: 2, diced – Contributes to the soup’s depth of flavor.
  • Bell Pepper: 1 large, diced – Adds sweetness and a touch of color.
  • Bay Leaves: 2 – Infuses the soup with a subtle, aromatic flavor.
  • Dried Thyme: 1 teaspoon – Complements the tanginess of the sauerkraut.
  • Dried Dill: 1 teaspoon – A classic herb pairing with sauerkraut.
  • Black Pepper: 1/2 teaspoon, freshly ground – Enhances flavor without adding sodium.
  • Salt: 1/2 teaspoon – Adjust to taste, keeping in mind the saltiness of the sauerkraut.
  • Olive Oil: 1 tablespoon – For sautéing the vegetables.
  • Lemon Juice: 1 tablespoon – Adds a fresh, bright flavor.
  • Fresh Parsley: 2 tablespoons, chopped (for garnish) – Adds a touch of freshness and color.

Instructions

  1. Prepare the Ingredients:
    • Begin by peeling and dicing the carrots and potatoes into bite-sized pieces. Finely chop the onion and garlic. Dice the celery stalks and bell pepper.
  2. Sauté the Vegetables:
    • Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking until they become translucent and fragrant, about 3-4 minutes.
  3. Add Celery and Bell Pepper:
    • Incorporate the diced celery and bell pepper into the pot. Sauté for an additional 5 minutes until the vegetables begin to soften.
  4. Incorporate Carrots and Potatoes:
    • Add the diced carrots and potatoes to the pot, stirring well to combine. Continue to cook for another 5 minutes.
  5. Add Broth and Seasonings:
    • Pour in the vegetable broth, stirring to combine with the sautéed vegetables. Add the bay leaves, dried thyme, dried dill, black pepper, and salt. Stir well to ensure that the seasonings are evenly distributed.
  6. Simmer the Soup:
    • Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes, or until the vegetables are tender.
  7. Add Sauerkraut:
    • Stir in the sauerkraut, making sure to mix it thoroughly with the soup. Continue to simmer for an additional 10 minutes, allowing the flavors to meld together.
  8. Adjust Seasoning:
    • Taste the soup and adjust the seasoning if necessary. If you prefer a tangier flavor, add a bit more sauerkraut or a splash of lemon juice.
  9. Finish with Lemon Juice:
    • Stir in the lemon juice for a fresh, bright flavor.
  10. Garnish and Serve:
    • Remove the bay leaves from the pot. Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot.

Nutritional Information (Per Serving)

  • Serving Size: 1 cup (240 milliliters)
  • Calories: 120
  • Total Fat: 4 grams
  • Saturated Fat: 0.5 grams
  • Cholesterol: 0 milligrams
  • Sodium: 600 milligrams
  • Total Carbohydrates: 18 grams
  • Dietary Fiber: 4 grams
  • Sugars: 6 grams
  • Protein: 3 grams

Weight Watchers SmartPoints

  • SmartPoints: 4 per serving (for the standard recipe with low-sodium broth and minimal oil)

Tips for a Perfect Soup

  1. Choosing Sauerkraut:
    • Look for sauerkraut that is raw and unpasteurized to ensure maximum probiotic benefits. The flavor of sauerkraut can vary; adjust the quantity based on your taste preference.
  2. Customizing Vegetables:
    • Feel free to add other vegetables such as bell peppers, mushrooms, or green beans for additional texture and flavor.
  3. Thickening the Soup:
    • If you prefer a thicker soup, you can mash some of the potatoes against the side of the pot with a spoon to create a heartier texture.
  4. Freezing and Storage:
    • This soup can be made in advance and stored in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months. To reheat, gently warm over low heat.
  5. Garnishing Ideas:
    • Enhance the presentation with additional fresh herbs such as dill or chives. A dollop of vegan sour cream or a sprinkle of nutritional yeast can also add extra flavor.

Conclusion

This Vegan Sauerkraut Soup offers a delightful combination of tangy, savory, and slightly sweet flavors. It’s a nutritious and satisfying option that fits perfectly into a balanced diet. Whether you’re following a vegan lifestyle or simply looking for a flavorful, low-calorie meal, this recipe is sure to become a favorite. Enjoy the comforting warmth of this soup, and let its unique flavors and health benefits enhance your dining experience.