EatSmarter exclusive recipe

Sauerkraut Soup

with Apples, Leeks and Cider
3.6
Average: 3.6 (5 votes)
(5 votes)
Sauerkraut Soup

Sauerkraut Soup - Local food ingredients make for a fine soup

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Health Score:
Health Score
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
143
calories
Calories

Healthy, because

Even smarter

Nutritional values

The lactic acid in sauerkraut stabilizes our intestinal flora by protecting useful microorganisms and inhibiting harmful ones. As the intestine is an important component of the body's immune system, a healthy intestinal flora helps to defend against disease.

You don't like cooking with alcohol? Then take naturally cloudy apple juice as a cider substitute. And especially fat-conscious soup lovers reach for the less rich sour cream instead of sour cream.

1 serving contains
(Percentage of daily recommendation)
Calorie143 kcal(7 %)
Protein2 g(2 %)
Fat9 g(8 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.5 mg(4 %)
Vitamin B₆0.1 mg(7 %)
Folate14 μg(5 %)
Pantothenic acid0.2 mg(3 %)
Biotin1.5 μg(3 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C11 mg(12 %)
Potassium228 mg(6 %)
Calcium62 mg(6 %)
Magnesium15 mg(5 %)
Iron0.9 mg(6 %)
Iodine6 μg(3 %)
Zinc0.4 mg(5 %)
Saturated fatty acids2.7 g
Uric acid33 mg
Cholesterol11 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 stalk
Leek (about 100 grams)
2
175 grams
2 tablespoons
1 tablespoon
1 teaspoon
200 milliliters
dry Cider
2 sprigs
2
400 milliliters
2
small tart Apples
3 tablespoons
Sour cream (60 grams)
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve

Preparation steps

1.
Sauerkraut Soup preparation step 1

Rinse leeks, remove the outer layer and cut leek crosswise into 5 mm (approximately 1/4-inch) rings.

2.
Sauerkraut Soup preparation step 2

Peel the garlic and chop finely.

3.
Sauerkraut Soup preparation step 3

Drain the sauerkraut and coarsely chop.

4.
Sauerkraut Soup preparation step 4

Heat the oil in a pot. Add the leek and garlic and sauté over medium heat for 1 minute.

5.
Sauerkraut Soup preparation step 5

Add the sauerkraut and cook for 1 minute. Season with paprika and caraway seeds.

6.
Sauerkraut Soup preparation step 6

Pour in the cider.

7.
Sauerkraut Soup preparation step 7

Rinse the marjoram and add to pot along with the marjoram. Pour in the vegetable broth and bring to a boil. Cook for 10 minutes over medium heat.

8.
Sauerkraut Soup preparation step 8

Meanwhile, rinse the apples, wipe dry, core and cut into quarters. Cut into small pieces and add to the soup. Cook until the vegetables are soft, about 20 minutes. Season with salt and pepper and serve with sour cream.