We’re off to the winter races, so to speak. Although some parts of the country are still having warm weather, winter is on the way. And, the season of colds and flu will be upon us. Read my article, “How to Beat Cold Symptoms, with Natural Remedies,” for helpful tips.
So, it’s with this month’s Recipe Redux challenge that I present this Creamy Vegan Sauerkraut Soup. A warm, comforting bowl of immune boosting goodness including celery, onions, carrots, and potatoes and white beans, which have great fiber.
The big immunity boost comes from the sauerkraut.
You may have seen cabbage soup, in fact, I have an Irish Cabbage Soup recipe, but I hadn’t heard of sauerkraut soup until recently.
But sauerkraut is one of my favorite dishes so I really wanted to try this. It’s often served with sausage so you could add sliced vegan sausage to the recipe if that sounds good to you.
More Recipe Redux Challenge Recipes:
- Baked Apples with Cashew Cream
- Spring Asparagus, Pea, Zucchini Soup with Pesto
- Sheet Pan Ratatouille with Creamy Polenta
- Vegan Huevos Rancheros Casserole
- Cherry Vanilla Swirl Cake Bites
Some store-bought sauerkraut is live and to preserve the probiotic nature of these, it’s best to add it at the very end of this creamy sauerkraut soup and just heat through.
This vegetarian sauerkraut soup is a great addition to your plant-based diet. And using cabbage is an inexpensive winter vegetable. Cabbage is very healing to the gut and provides glutamine, noted to strengthen the immune system.
It’s a great source of vitamin C, as well, and known to shorten the length of colds by stimulating the activity of white blood cells, which form the first line of defense for your immunity.
I love sauerkraut on sandwiches, as well, and this is where you want to use the live version. Try more vegetarian sauerkraut dishes, like my Tempeh Reuben Sandwich.
This brand from Farmhouse Culture, which can be found at Whole Foods and other markets, is an example of he live version. My favorite is this classic caraway flavor, but they have others like Garlic Dill Pickle and Horseradish Leek.
This sauerkraut soup vegan recipe uses ingredients you most likely have on hand except, perhaps for the sauerkraut, and is easy to throw together for a quick weeknight meal.
Don’t miss my other immune boosting Winter Immunity Soup recipe with mushroom and a little lite coconut milk for creaminess.
I’d love to hear your feedback in the comments below for this Creamy Vegan Sauerkraut Soup recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Vegan Sauerkraut Soup
- 1 rib celery finely diced
- 1 medium onion finely diced
- 2 medium carrots thinly sliced
- 3 medium potatoes peeled, chopped 1/2" cubes
- 1/4 cup quinoa uncooked and rinsed
- 2-3 cups sauerkraut drained and rinsed
- 8 cups low-sodium vegetable broth (or 8 cups homemade)
- 2 cups water
- 1, 15 oz can white beans drained and rinsed. Sometimes called white kidney beans or cannellini.
- 1 bay leaf
- sea salt and pepper to taste
- In a large pot over medium heat, saute the finely chopped celery and onion in a small amount of vegetable broth or water until softened and golden, about 5 minutes.
- Add sliced carrots, potatoes, quinoa, bay leaf, broth and water. Bring to a boil then reduce heat and simmer 15 minutes or until the vegetables are tender.
- Add sauerkraut and white beans and continue to cook about 10 minutes.
- Remove bay leaf and transfer about half of the soup, slightly cooled, into a blender and blend until smooth. Then pour back into the pot and stir well. Or use an immersion blender to cream part of the soup right in the pot.
- Season soup with salt and pepper to taste.