Sauerkraut is a traditional food that has been appreciated in cooking for centuries. Originally developed as a method of preserving cabbage, sauerkraut not only offers a unique taste but also numerous health benefits. This blog post presents a delicious recipe for sauerkraut soup that is easy to prepare and fits perfectly into a healthy diet.
What makes sauerkraut so special?
Sauerkraut is made from white cabbage through lactic acid fermentation, a process that not only preserves the cabbage but also increases its nutrient density. Fermentation produces valuable lactic acid bacteria known as probiotics. These bacteria can support the microbiome in the gut and thus promote general well-being.
Sauerkraut is rich in vitamins and minerals, including vitamin C, vitamin K and B vitamins. It also contains a low number of calories, making it an ideal addition to a calorie-conscious diet.
The Benefits of Sauerkraut
- Rich in nutrients and low in calories: Sauerkraut is an excellent source of vitamins and minerals while being low in calories.
- Promotes digestion: The high content of lactic acid bacteria supports a healthy intestinal flora.
- Versatile uses: Sauerkraut can be used in many recipes, from side dishes to main courses.
Recipe for a delicious sauerkraut soup
This sauerkraut soup is not only quick to prepare, but also high in fiber and low in calories. With a little sour cream, it becomes beautifully creamy and is a real treat for the whole family.
Ingredients for 4 servings:
- 600 g mild sauerkraut (from a can or package)
- 1 large onion
- 2-3 cloves of garlic
- 1 tablespoon rapeseed oil
- 80 g low-fat ham cubes (ready-made product in the refrigerated section)
- 3 tablespoons tomato paste
- 1 teaspoon flour
- 1.40 L vegetable broth (preferably freshly cooked, alternatively organic instant broth)
- 2-3 teaspoons of sweet or hot paprika powder
- ½ bunch of fresh chives
- 100 g sour cream (10% fat)
- pepper
- 8 slices of whole grain bread
Preparation:
Step 1: Preparation
- Put the sauerkraut in a sieve, drain and squeeze lightly. Cut into smaller pieces using clean kitchen scissors or a knife.
- Peel the onion and dice finely. Peel the garlic and chop finely.
Step 2: Fry and simmer
- Heat the rapeseed oil in a large pot. Sauté the diced onion, garlic and ham for 2-3 minutes.
- Add the tomato paste and fry briefly. Sprinkle with 1 teaspoon of flour and then deglaze with the vegetable stock.
- Add the sauerkraut and paprika powder, bring to the boil and simmer covered over a low heat for about 15 minutes.
Step 3: Refine and serve
- Rinse the chives, shake dry and cut into fine rolls.
- Set aside 4 teaspoons of sour cream for decoration and add the remaining sour cream to the soup.
- Puree the soup finely and season with pepper.
Step 4: Serving
- Divide the hot soup between bowls, garnish each with 1 teaspoon of sour cream and chives. Serve with wholemeal bread.
nutritional advice
- Energy: 381 kcal per serving
- Carbohydrates: 46g per serving
- Protein: 17 g per serving
- Fat: 11 g per serving
This sauerkraut soup is not only a culinary delight, but also a healthy meal that can easily be integrated into everyday life. The combination of the fermented sauerkraut, the fresh ingredients and the creamy sour cream makes it a real highlight in the kitchen. Try this recipe and see for yourself the benefits of this traditional dish.
Sources:
- Sauerkraut soup – the original recipe! | eatbetter.de
- Regular consumption of sauerkraut and its effect on human health: a bibliometric analysis - PubMed (nih.gov)
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