Recipe description
July 3, 2026
Sauerkraut and white bean skillet
A cozy skillet dish with sauerkraut to support gut-friendly fiber.
Fermented Foods
Plant Based
High Fiber
92%
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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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from legumes and cruciferous vegetables.
- Fermented sauerkraut adds probiotic-friendly tang and gut diversity.
- Balanced plant-protein from white beans with fiber-rich vegetables.
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
Sauerkraut
1
cup
Bean, white
2
cup
Onion
1
piece
garlic
2
clove
Oil, olive
2
tablespoon
Black pepper
1
teaspoon
Salt
0.5
teaspoon
fresh parsley
2
tablespoon
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped onion and minced garlic; cook until the onion is translucent.
3
Stir in sauerkraut and white beans; mix well.
4
Season with black pepper and salt; cook for another 5 minutes.
5
Garnish with chopped fresh parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan or vegetarian?
Yes—it's plant-based with white beans, sauerkraut, and vegetables and contains no animal products.
Is it gluten-free?
Yes, as written it's gluten-free, but check that sauerkraut and any seasonings are gluten-free.
How can I make it lower in sodium?
Use low-sodium sauerkraut, no-salt-added beans, and limit added salt; taste and adjust.
Can I adapt it if I don’t have sauerkraut?
Yes—use lightly pickled cabbage or cabbage sautéed with a splash of vinegar to mimic tang, or plain cabbage with lemon juice.
How long does it take to cook, and can I meal-prep?
It comes together quickly; leftovers keep 3–4 days in the fridge; reheat gently.
What should I serve it with?
Pair with whole grains like quinoa, barley, or brown rice, or a fresh green salad to boost fiber.
Is it easy to customize with other vegetables?
Yes—add zucchini, carrots, spinach, or kale; adjust the cooking time as needed.
Will it cause gas or digestion issues?
Beans can cause gas for some people; start with a smaller portion and rinse beans well; sauerkraut provides probiotics, but tolerance varies.
Can I freeze leftovers?
Yes, freeze in portions; sauerkraut texture may change after freezing.
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