Recipe description
June 13, 2026
Sauerkraut Bean Soup
Comforting bean soup that supports gentle gut-friendly fiber with sauerkraut.
Fermented Foods
Gut Friendly
Fiber Rich
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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We found the following allergens in the recipe ingredients: mustard, sulfites, egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, sauerkraut, and vegetables.
- Includes fermented sauerkraut and polyphenol-rich vegetables for gut-friendly diversity.
- Balanced with plant-based protein and fiber for steady energy.
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
2
cup
Bean, white
32
tablespoon
Onion, red
1
piece
Garlic
2
piece
Carrot
1
piece
Potato, peeled
2
piece
Oil, olive
1
tablespoon
Stock powder
2
teaspoon
Paprika powder
1
teaspoon
Caraway seeds
1
teaspoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Pork, sausage
1
piece
Parsley
2
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the chopped onion and carrot, cooking until softened.
2
Stir in minced garlic and cook for an additional minute until fragrant.
3
Add the vegetable broth, sauerkraut, beans, bay leaf, and black pepper. Bring to a boil.
4
Reduce the heat and simmer for 30 minutes, allowing the flavors to meld together.
5
Remove the bay leaf and serve hot.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
15 g
Protein
48 g
Carbohydrates
11 g
Fiber
7 g
Sugar
7 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is Sauerkraut Bean Soup vegan or vegetarian? Is it dairy-free?
Yes. It is vegan and dairy-free as written. If you add other ingredients later, check labels.
Is it gluten-free?
Generally yes, since beans and sauerkraut are gluten-free by default. Check any added broth or flavorings for gluten.
How long do leftovers keep and how should I store them?
refrigerate in an airtight container for 3–4 days. For longer storage, freeze for 2–3 months. Reheat until steaming.
What beans work best, canned or dried?
You can use a variety of beans. Canned beans are convenient (rinse to reduce sodium). Dried beans work too—soak and cook before adding.
How can I make it lower in sodium?
Choose low-sodium sauerkraut or rinse it, use low-sodium beans, and reduce added salt. Flavor with herbs, spices, and a splash of vinegar or lemon juice.
Can I cook this in a slow cooker or Instant Pot?
Yes. On the stove is fine. Slow cooker: cook on low 6–8 hours or high 3–4 hours. Instant Pot: sauté aromatics, add ingredients, cook 5–8 minutes at high pressure, then natural release; add sauerkraut later if you want more texture.
What are the health benefits of this soup?
It provides fiber from beans and sauerkraut, plant-based protein, and polyphenols from vegetables. Fermented foods may support gut health as part of a varied diet.
How can I make it more filling?
Add another can of beans or lentils, or include a gluten-free grain such as quinoa or rice. Finish with herbs and a drizzle of olive oil.
How can I vary the flavors?
Try spices like cumin, smoked paprika, garlic, and onion; add diced carrots or celery; a bay leaf; a splash of apple cider vinegar or lemon juice; finish with fresh parsley.
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