Recipe description
July 2, 2026
Sauerkraut soup with lean turkey sausage
A warming sauerkraut soup that supports digestion and fiber diversity.
Fermented Foods
92%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cabbage, vegetables, and sauerkraut.
- Includes fermentation-friendly ingredients (sauerkraut) and colorful plant foods.
- Balanced with lean protein and vegetables for steady meals.
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
turkey sausage
250
gram
Onion
1
piece
Carrot
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
1
tablespoon
Black pepper
1
teaspoon
fresh parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and carrot, sautéing until softened.
3
Stir in minced garlic and cook for an additional minute.
4
Add the turkey sausage, breaking it apart as it cooks.
5
Pour in vegetable broth and bring to a simmer.
6
Stir in the sauerkraut and season with black pepper.
7
Simmer for 20 minutes to allow flavors to meld.
8
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
25 g
Protein
38 g
Carbohydrates
7 g
Fiber
7 g
Sugar
12 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Is this soup gluten-free?
It can be gluten-free if you use gluten-free turkey sausage and stock; check product labels, since some sausage fillers may contain gluten.
Is it suitable for a low-sodium diet?
Sauerkraut and sausage can be high in sodium; choose low-sodium sausage, rinse the sauerkraut, or use low-sodium broth and adjust salt to taste.
How should I store leftovers and how long do they keep?
Cool and refrigerate in an airtight container for 3–4 days; you can freeze for longer storage.
Can I make this vegetarian or vegan?
Yes: use plant-based sausage and vegetable broth; add beans or lentils for protein.
How many servings does this yield and what about calories per serving?
Servings depend on portion size; calories vary by sausage and broth—use nutrition labels to estimate.
What are the main health benefits of the ingredients?
Sauerkraut and cabbage add fiber and fermentation-related compounds; lean turkey sausage provides protein; colorful vegetables supply vitamins and polyphenols.
Can I substitute other proteins or sausages?
Yes: try chicken or lean pork sausage, or omit the sausage and add beans for protein.
How spicy or flavorful is it, and how can I adjust the seasoning?
Usually mild; adjust with garlic, onions, herbs, pepper, or chili flakes, and use salt sparingly.
Is the soup freezer-friendly?
Yes, it freezes well; freeze in portions and reheat gently on the stove after thawing.
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