Vegan Sauerkraut Soup
Especially in cooked tomatoes contain the carotenoid lycopene. According to experts, this substance is considered a real protective shield for the cells, as it has an antioxidant effect and slows down signs of aging. The fiber from the milk-soured cabbage Sauerkraut provide for a balanced intestinal flora, the vitamin C from it stimulates the circulation and strengthens the immune system.
The parsley left over from the preparation of the vegan sauerkraut soup can also be enjoyed with pasta or as a soup topping.
(Percentage of daily recommendation)
| Calorie | 205 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 50.6 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 890 mg | (22 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 red Bell pepper
- 2 onions
- 2 carrots
- 11 ozs fresh Sauerkraut
- 28 ozs strained tomato
- 36 ozs Vegetable broth
- Iodized salt
- peppers
- 1 tsp Cumin
- 1 tsp Curry powder
- 1 handful parsley
- 4 slices Whole Wheat Bread
Preparation steps
Clean, wash, seed and cut the bell bell pepper into fine strips. Peel onions and carrots, halve onions and also cut into fine strips, carrots into slices. Drain the sauerkraut and let it drain.
Put the vegetables in a pot. Add strained tomatoes and sauerkraut, cover everything with vegetable broth and bring to a boil. Season soup with salt, pepper, cumin and curry powder and cook on low heat for 20 minutes until vegetables are soft.
Wash parsley, shake dry and pluck leaves. Divide sauerkraut soup vegan on bowls, sprinkle with pepper and garnish with parsley leaves. Serve with whole wheat bread.