Family Meal (2 Adults and 2 Kids)

Sauerkraut Soup

with Smoked Ham
4.666665
Average: 4.7 (9 votes)
(9 votes)
Sauerkraut Soup

Sauerkraut Soup - Hearty, welcoming Russian cuisine

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Health Score:
8,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
443
calories
Calories

Healthy, because

Even smarter

Nutritional values

Poultry sausages and pork chops replace the bacon used to make the hearty sauerkraut soup "Soljanka" in Russia. The lactic acid from sauerkraut and cucumber promotes a healthy intestinal flora.

The soup becomes a satisfying stew with 750 grams of potatoes: simply peel them, fry them with peppers and then cook them. By the way: You can easily freeze leftovers as a stock.

1 serving contains
(Percentage of daily recommendation)
Calorie443 kcal(21 %)
Protein25 g(26 %)
Fat20 g(17 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.2 μg(1 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.9 mg(64 %)
Folate55 μg(18 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C111 mg(117 %)
Potassium879 mg(22 %)
Calcium135 mg(14 %)
Magnesium110 mg(37 %)
Iron4.4 mg(29 %)
Iodine14 μg(7 %)
Zinc2.9 mg(36 %)
Saturated fatty acids8.6 g
Uric acid181 mg
Cholesterol81 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ozs Turkey sausage (Vienna)
7 ozs Smoked ham (boneless)
5 Pickle (about 75 grams, jarred)
1 red Bell pepper (about 200 grams)
1 yellow Bell pepper (about 200 grams)
1 Tbsp Canola oil
1 tsp ground paprika (sweet)
1 bay leaf
salt
14 ozs peeled tomatoes (canned)
9 ozs mild Sauerkraut
peppers
¾ cup Sour cream (24% fat)
4 Whole Grain Rye Rolls (about 60 grams)
How healthy are the main ingredients?
tomatoSauerkrautSour creamsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 large Pot, 1 Wooden spoon, 1 Teaspoon, 1 Measuring cups, 1 Can opener, 1 Large knife

Preparation steps

1.
Sauerkraut Soup preparation step 1

Cut the sausage into slices. Cube the ham and pickles.

2.
Sauerkraut Soup preparation step 2

Rinse the bell peppers, cut them in half and remove the seeds. Rinse the bell peppers again and cut into strips. 

3.
Sauerkraut Soup preparation step 3

Heat the oil in a pot. Sauté the peppers while stirring for 1-2 minutes and sprinkle with paprika.

4.
Sauerkraut Soup preparation step 4

Pour 500 ml (approximately 2 cups) of water into the pot with the peppers and add bay leaf and salt to taste.

5.
Sauerkraut Soup preparation step 5

Stir the tomatoes with a knife while still in the can, breaking them apart as much as possible. Add the tomatoes to the soup. 

6.
Sauerkraut Soup preparation step 6

Cut the sauerkraut into smaller pieces and add to the soup with the pickles, pickle juice and the ham. Bring the pot to a boil and cook over low heat for about 15 minutes, stirring occasionally.

7.
Sauerkraut Soup preparation step 7

After 10 minutes, add the sausage to the soup. Season with salt, pepper and canola oil. If you would like, add 1 dollop of sour cream to each serving of the soup and serve with rolls.