Sauerkraut Soup
Sauerkraut Soup - Hearty, welcoming Russian cuisine
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.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 879 mg | (22 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 181 mg | |||
| Cholesterol | 81 mg |
Ingredients
- 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)
Kitchen utensils
Preparation steps
Cut the sausage into slices. Cube the ham and pickles.
Rinse the bell peppers, cut them in half and remove the seeds. Rinse the bell peppers again and cut into strips.
Heat the oil in a pot. Sauté the peppers while stirring for 1-2 minutes and sprinkle with paprika.
Pour 500 ml (approximately 2 cups) of water into the pot with the peppers and add bay leaf and salt to taste.
Stir the tomatoes with a knife while still in the can, breaking them apart as much as possible. Add the tomatoes to the soup.
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.
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.
