Recipe description
July 3, 2026
Chickpea and sauerkraut stew
A hearty chickpea and sauerkraut stew that supports gentle digestion.
Plant Based
Fermented Foods
Gut Friendly
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and fermented vegetables.
- Includes sauerkraut for fermentation and polyphenols from cabbage.
- Diverse plant ingredients support gut-friendly diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
1
cup
Sauerkraut
1
cup
Onion
1
piece
garlic
2
cloves
vegetable broth
3
cups
Carrot
1
piece
Seed, cumin
1
teaspoon
Oil, olive
2
tablespoons
Black pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add chopped onion and carrot; sauté until softened.
3
Stir in minced garlic, cumin, pepper, and salt; cook for 1 minute.
4
Add chickpeas, sauerkraut, and vegetable broth; bring to a boil.
5
Reduce heat and simmer for 20 minutes.
6
Adjust seasoning if needed and serve warm.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
9 g
Protein
28 g
Carbohydrates
7 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
Is this stew vegan/vegetarian?
Yes. It uses chickpeas and sauerkraut with no animal products.
Are there gluten-containing ingredients?
If you use plain vegetable stock and standard spices, it’s naturally gluten-free; check any premade broths or thickeners you add.
How many servings does this make?
About 4 servings.
How spicy is it, and how can I adjust the heat?
It uses warm spices; to reduce heat, cut back on chili flakes or omit them, and add more broth if needed.
What are the main health benefits?
It provides plant-based fiber and protein from chickpeas, plus fermentation-derived compounds and polyphenols from sauerkraut that can support gut health.
How long does it take to cook?
About 30–40 minutes total.
Can I freeze leftovers?
Yes. Cool and refrigerate within 2 hours; freeze for 2–3 months. Reheat until steaming hot.
Can I cook this in a slow cooker or Instant Pot?
Yes. Sauté aromatics first, then simmer in a slow cooker on low 6–8 hours or high 3–4 hours; in an Instant Pot, sauté first and then cook under high pressure for 8–10 minutes.
Is it suitable for IBS or other dietary concerns?
Chickpeas and sauerkraut can be high-FODMAP in larger portions; keep servings small if sensitive and consult a healthcare professional for personalized advice.
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