Health Benefits Of Sauerkraut and Potato Soup You Need To Know

The world thrives on culinary tales. Every spoonful of sauerkraut and potato soup tells one such story. A dance of tangy sauerkraut and hearty potatoes in every bite. This soup offers more than just warmth originating from age-old European kitchens. 

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It’s a blend of history and comfort. Modern chefs craft it with precision and grandmothers with love. Each simmering pot connects generations. Dive into a bowl, and you’re diving into tradition. It’s more than a dish; it’s an experience. 

Welcome to a journey where every sip feels like home. Join us. Discover the magic of sauerkraut and potato soup.

What Is Sauerkraut And Potato Soup?

Sauerkraut and potato soup is a traditional European dish, blending the tangy flavor of fermented cabbage (sauerkraut) with potatoes’ rich, comforting taste. Often seasoned with various herbs and sometimes meats, this soup offers a hearty and flavorful experience. 

Its origins trace back to cold regions where fermentation preserved vegetables for winter months. The combination provides a nutrient-rich, warming meal that celebrates age-old culinary traditions.

History Of Sauerkraut And Potato Soup 

Sauerkraut and potato soup traces its roots to Central and Eastern Europe. In regions where winters were harsh, preserving vegetables through fermentation was crucial. Sauerkraut, fermented cabbage, became a staple, rich in vitamins and flavor

As potatoes were introduced to Europe in the late 16th century, they became a primary food source. Combining these ingredients birthed a nourishing soup, bridging the old with the new. Over time, this simple yet flavorful concoction evolved, reflecting the rich tapestry of European culinary history.

Interesting Facts About The Sauerkraut And Potato Soup

  • Origins: Though popular in Central and Eastern Europe, soup variations appear in many cultures, showcasing its universal appeal.
  • Fermentation: Sauerkraut’s tang isn’t just for flavor; fermentation enhances gut health by introducing beneficial probiotics.
  • Preservation: Before refrigeration, fermentation was a preservation method, making sauerkraut a winter staple.
  • Versatility: The soup’s basic recipe has countless variations, including meats, spices, and other vegetables.
  • Nutrition: Potatoes bring essential vitamins, like Vitamin C and B6, while sauerkraut offers Vitamin K2.

What Makes The Sauerkraut And Potato Soup Special?

  • Time-Honored: Embracing age-old fermentation processes, it represents culinary heritage.
  • Flavor Fusion: The tang of sauerkraut perfectly complements the earthy richness of potatoes.
  • Health Boost: Packed with probiotics from sauerkraut and vital nutrients from potatoes.
  • Comforting: Its warm, hearty consistency offers solace on chilly days.
  • Adaptable: Whether vegan, meat-laden, spicy, or mild, it caters to varied palates.
  • Symbolic: A testament to human ingenuity in food preservation before modern conveniences.
sauerkraut and potato soup

Ingredients List 

Beef stew meat1 pound, diced into 1-inch pieces
Onion1, chopped
Vegetable oil3 tablespoons
Beer1 1/2 cups
Water3/4 cup
Tomato paste1/4 cup
Paprika1 tablespoon
Salt1/4 teaspoon
Caraway seed1/4 teaspoon
Ground black pepper1/4 teaspoon
Potatoes3, cubed
Sauerkraut1 ounce
Fresh dill weed2 tablespoons, chopped
Fresh parsley2 tablespoons, chopped

Ingredient Tips

  • Meat Choice: Opt for grass-fed beef for richer flavor and better nutrition.
  • Onion Variety: Yellow onions offer a sweet balance, but red onions can add a sharper taste.
  • Oil Alternatives: For varied flavor and health benefits, consider olive or grapeseed oil.
  • Beer Selection: Dark ales or stouts enhance the soup’s depth. Non-alcoholic beer works, too.
  • Tomato Paste: Using sun-dried tomato paste can elevate the soup’s richness.
  • Paprika Power: Smoked paprika imparts a distinct smoky flavor.

Can You Vary The Recipe With Other Ingredients?

  • Keto: Replace potatoes with cauliflower florets to lower carbs. Opt for higher-fat meats or add coconut cream for richness.
  • Paleo: Avoid vegetable oil; use ghee or coconut oil. Omit beer; enhance flavor with bone broth or herbal teas.
  • Gluten-Free: Ensure the beer is gluten-free or substitute with a gluten-free broth.
  • Whole30: Skip the beer and use compliant broth. Ensure no sugars in tomato paste or sauerkraut.
  • Vegetarian: Omit the beef and use a vegetable broth. Add mushrooms or eggplant for a meaty texture.
  • Vegan: In addition to the vegetarian adjustments, replace non-vegan ingredients with plant-based alternatives.
Sauerkraut and Potato Soup

Recipe Directions 

  • Brown the beef and onion in oil in a Dutch oven.
  • Combine the beer, caraway seed, water, paprika, tomato paste, salt, and pepper in a mixing bowl. 
  • Simmer for 1 1/4 to 1 1/2 hours, covered.
  • Mix in the sauerkraut, potatoes, and dill. Cook for 20 minutes, covered.
  • Cook for a further 10 minutes, or until the sauce has thickened.
  • Garnish with parsley before serving.
Sauerkraut and Potato Soup

Variations, Add-Ons, And Toppings


  • Creamy Twist: Swirl in coconut milk or heavy cream for a luxurious texture.
  • Spicy Punch: Add smoked paprika or red chili flakes for added heat.


  • Meaty Delight: Incorporate smoky bacon or spicy sausage bits.
  • Veggie Boost: Mix in sliced mushrooms, carrots, or leeks for added depth.


  • Crunch: Add croutons or toasted rye breadcrumbs.
  • Zest: A sprinkle of lemon or lime zest can uplift the flavor.
  • Cheesy Love: Grated cheddar or Parmesan can elevate the dish.

Scaling The Recipe 

  • Mathematical Proportion: Double, halve, multiply, or divide each ingredient quantity.
  • Cooking Vessel: Ensure your pot or oven can accommodate the adjusted volume.
  • Cooking Time: While scaling up, more time might be required, especially for simmering or baking. Conversely, scaling down usually reduces cooking time.
  • Seasonings: Adjust cautiously. Doubling a recipe doesn’t always mean doubling spices. Taste-test regularly.
  • Ingredient Consistency: Some ingredients, like thickeners, may not scale linearly. Observation is key.

What Is Used For Garnishing?

  • Herbs: Fresh parsley, cilantro, dill, basil, or chives add color and aroma.
  • Citrus: Lemon or lime zest or wedges can provide a zesty uplift.
  • Seeds & Nuts: Toasted sesame seeds, sunflower seeds, or crushed nuts add crunch.
  • Edible Flowers: Violets, pansies, or nasturtiums make dishes look elegant.
  • Vegetable Carvings: Cucumber slices, radish roses, or carrot curls enhance visual appeal.

Can I Make Sauerkraut And Potato Soup In A Slow Cooker Or Instant Pot?

Slow Cooker

  • Brown the meat and onion in a skillet before transferring to the slow cooker.
  • Add the remaining ingredients, except fresh herbs.
  • Cook on low for 6-8 hours or high for 3-4 hours. Add potatoes and sauerkraut in the last two hours.
  • Stir in fresh dill and parsley just before serving.

Instant Pot

  • Use the sauté function to brown meat and onion.
  • Add other ingredients, securing the lid. Cook on high pressure for 15 minutes.
  • Quick release, stir in herbs and serve.

Can I Use Store Bought Broth, Or Should I Make My Own?

Store-Bought Broth

  • Convenience: Perfect for when you’re short on time or making a quick meal.
  • Consistency: Provides a uniform flavor every time.
  • Options: Many low-sodium, organic, or bone broth varieties are available.

Homemade Broth

  • Flavor: Fresh ingredients yield a richer, deeper taste.
  • Control: You dictate the salt, fat, and ingredient quality.
  • Versatility: Customize with preferred herbs, vegetables, or meats.
  • Economy: A great way to utilize leftover bones or vegetable scraps.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?

  • Meat: Beyond beef, consider chicken, pork, lamb, or game meats like venison. Each imparts its unique flavor profile.
  • Fish: White fish, salmon, or shellfish can transform the soup into a hearty seafood delight. Remember, fish cooks quicker than meat.
  • Pasta: Small pasta shapes like orzo, ditalini, or even egg noodles can add a delightful texture. Pre-cook or add towards the end to avoid overcooking.
  • Vegetables: Mix and match based on seasonality and preference. Leeks, turnips, carrots, celery, or even greens like spinach or kale can be incorporated. Roasting some veggies beforehand can add depth.
Sauerkraut and Potato Soup

Success Tips – Tips And Tricks For Making The Recipe

Crafting the perfect soup involves a blend of skill, intuition, and understanding some fundamentals:

Prepping Tips

  • Mise en Place: Organize and measure ingredients before starting.
  • Consistent Cuts: Uniformly chopped veggies and meats ensure even cooking.
  • Fresh Herbs: Add delicate ones like basil or parsley towards the end, while hardy ones like rosemary can simmer longer.

Cooking Time Tips

  • Layering Flavors: First, Sauté aromatic vegetables (like onions, garlic, and celery) to build a flavor base.
  • Simmer, Don’t Boil: A gentle simmer helps in melding flavors without overcooking ingredients.
  • Taste as You Go: Adjust seasonings progressively.
  • Skimming: For clearer soups, skim off foam or fat that rises to the top during cooking.
Sauerkraut and Potato Soup

Nutritional Values 

Dive into the nutritional profile of our Sauerkraut and Potato Soup. This soup is more than just a flavorful treat. It is packed with essential vitamins, minerals, and proteins. It’s a well-rounded meal that balances carbs, fats, and proteins with the added benefits of fermented foods.

What Are The Total Calories In The Soup?

For a rough estimate, consider a standard serving of beef and potato soup, which averages around 300-400 calories, but this can vary widely based on the ingredients used.

Dietary Restrictions Of The Sauerkraut And Potato Soup

  • Meat Content: Unsuitable for vegetarians or vegans due to beef.
  • Gluten: The beer might contain gluten, making it unsuitable for those with celiac disease or gluten sensitivity.
  • Alcohol: The beer content might be unsuitable for some due to religious, dietary, or health reasons.
  • Nightshades: Contains tomato paste and paprika, which may be problematic for some individuals.
  • Allergens: Some people may be allergic to specific ingredients like caraway seeds.

Health Benefits Of The Sauerkraut And Potato Soup

  • Probiotics: Sauerkraut, being fermented, introduces beneficial bacteria that promote gut health.
  • Vitamin C: Sauerkraut is a good source for immune system support.
  • Minerals: Potatoes provide essential minerals like potassium, which aids in regulating blood pressure.
  • Fiber: Potatoes contribute dietary fiber, supporting digestive health and promoting satiety.
  • Lean Protein: Beef stew meat offers quality protein for muscle repair and growth.

Nutrition Table 

Nutrition table

How Can I Make The Soup Lower In Sodium?

  • Sauerkraut: Opt for a low-sodium or sodium-free version. Alternatively, rinse regular sauerkraut under cold water to wash away some salt.
  • Broth/Stock: If using, choose a low-sodium or unsalted variant.
  • Limit Added Salt: Minimize or skip the salt added during cooking. Seasonings and natural flavors can compensate.
  • Fresh Ingredients: Rely on fresh vegetables rather than canned, which often contain added sodium.
  • Herbs and Spices: Boost flavor using sodium-free seasonings like fresh herbs, garlic, onion, or ground pepper.

How Can I Make The Soup Lower In Sugar? 

  • Natural Ingredients: Ensure sauerkraut doesn’t contain added sugars; some commercial brands might.
  • Tomato Paste: Choose versions without added sugar. Tomatoes inherently have some sugar, but many brands add more.
  • Broth/Stock: Some commercial varieties contain hidden sugars; always check labels or make your own.
  • Limit Starchy Veggies: While potatoes are central to this soup, be mindful as they break down into sugars during digestion.
  • Monitor Beer Choice: Some beers, especially certain ales, can be sweeter. Opt for a drier, less sweet variant.
soup recipe

How To Serve The Sauerkraut and Potato Soup Best? 

  • Warm Bowls: Pre-warm bowls to ensure the soup retains its heat longer.
  • Garnish: Sprinkle freshly chopped parsley or dill on top, adding color and freshness.
  • Bread on the Side: A crusty loaf, rye bread, or baguette complements the soup’s hearty flavors, ideal for dipping.
  • Texture: Add a dollop of sour cream or a sprinkle of croutons for a contrasting creamy or crunchy element.
  • Drink Pairing: Consider a chilled glass of light beer or a crisp white wine to elevate the dining experience.

Perfect Side Dishes To Complement Sauerkraut and Potato Soup

  • Rye Bread: Its slightly sour taste pairs well with the tanginess of sauerkraut.
  • German Pretzels: These soft, salty treats can be dipped in the soup or enjoyed independently.
  • Green Salad: A light, fresh salad with vinaigrette balances the soup’s richness.
  • Pickled Vegetables: Enhance the tangy theme with pickled cucumbers, beets, or radishes.
  • Grilled Sausages: Sausages, like bratwurst, align with the soup’s Germanic roots.
Sauerkraut and Potato Soup

How Long Can We Store The Soup? 

The “Sauerkraut and Potato Soup” can be stored in the refrigerator for 3-4 days in a well-sealed container. If you plan on keeping it longer, it’s advisable to freeze the soup. The soup can last in the freezer for up to 2-3 months when stored in an airtight container or vacuum-sealed bag. 

Always ensure the soup cools to room temperature before refrigerating or freezing. For reheating, thaw it in the fridge overnight if frozen, then warm gently on the stove.

Can I Make The Soup In Advance?

  • Cooking: Prepare the soup as instructed, then cool it to room temperature.
  • Storing: Transfer to an airtight container, ensuring it’s sealed properly.
  • Refrigerating: Store in the refrigerator if you plan to consume within 3-4 days.
  • Freezing: For longer storage, freeze the soup in portioned containers for easy thawing and reheating.
  • Reheating: Warm gently on the stove, stirring occasionally to maintain consistency. Adjust seasoning if necessary.

What Can We Do With Leftovers?

  • Stew Enhancement: Add diced meat, veggies, or beans to transform the soup into a hearty stew.
  • Pie Filling: Use the thickened soup as a base for a savory pot pie.
  • Pasta Sauce: Reduce leftovers until thick, and toss with cooked pasta for a unique dish.
  • Casserole Base: Layer with cheese, breadcrumbs, or veggies and bake.
  • Bread Bowl: Serve inside hollowed-out bread loaves for an artisanal touch.
  • Rice Topper: Pour over cooked rice for a quick and flavorful bowl.
Sauerkraut and Potato Soup

Special Tools/Equipment Needed 

  • Dutch Oven: Ideal for slow-cooking soups, its thick walls ensure even heat distribution.
  • Sharp Chef’s Knife: Facilitates precise cutting of meat and vegetables.
  • Cutting Board: Essential for safe and effective ingredient preparation.
  • Wooden Spoon: Perfect for stirring without scratching the pot’s surface.
  • Measuring Cups & Spoons: Ensures accurate ingredient quantities for consistent results.
  • Ladle: For serving the soup neatly and evenly.
  • Strainer: Helpful if you want to rinse sauerkraut or other ingredients.
  • Peeler: Useful for peeling potatoes, if desired.
  • Slotted Spoon: Assists in retrieving meat or vegetables from the soup.
  • Thermal Gloves: For safe handling of hot pots and dishes.

Frequently Asked Questions 

Is “Sauerkraut And Potato Soup” Suitable For Kids?

Yes, many children enjoy the soup’s unique tangy and hearty flavor. However, it’s advisable to introduce it gradually, perhaps diluting the tanginess of sauerkraut or reducing spiciness.

Can I Use Sweet Potatoes Instead Of Regular Potatoes?

Absolutely! Sweet potatoes can be a delicious twist, adding a slight sweetness that complements the sauerkraut’s tanginess. However, the overall texture and flavor of the soup will be different.

Can I Substitute The Beer In The Recipe?

If you prefer not to use beer, you can replace it with beef or vegetable broth. It will alter the taste slightly but will still yield a tasty soup.

What’s The Best Way To Adjust The Soup’s Consistency If It’s Too Thick?

You can add more broth, water, or beer to the soup to thin it out. Conversely, if it’s too thin, allow it to simmer longer uncovered to reduce the liquid.

Can I Make This Soup Spicy?

Certainly! Add some red pepper flakes, cayenne pepper, or even a diced jalapeño to introduce a kick of heat to the soup. Adjust according to your spice preference.

Health Benefits Of Sauerkraut and Potato Soup You Need To Know

Health Benefits Of Sauerkraut and Potato Soup You Need To Know

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Recipe by Hanna Barnes Course: Soup Recipe


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Indulge in the comforting embrace of this “Sauerkraut and Potato Soup.” A harmonious blend of tangy sauerkraut, hearty potatoes, and succulent beef stew meat, simmered to perfection with a hint of beer and warming spices. It’s a culinary journey that celebrates the heart of European home cooking.


  • Beef stew meat

  • Onion

  • Vegetable oil

  • Beer

  • Water

  • Tomato paste

  • Paprika

  • Seed

  • Caraway seed

  • Ground black pepper

  • Potatoes

  • Sauerkraut

  • Fresh dill weed

  • Fresh parsley

Step-By-Step Directions

  • Preparation Steps
    Dice the beef stew meat into 1-inch pieces.
    Chop the onion finely.
    Measure out all other ingredients.
  • Cooking
    Preheat the Dutch oven to medium. Pour in the oil.
    When the meat and onion are heated, add them. Cook until the meat is evenly browned.
    Gently whisk in the beer, making sure to deglaze the saucepan and collect the aromatic pieces from the bottom.
    Pour in the water, then the tomato paste. Stir until the mixture is uniform.
    Paprika, caraway seed, salt, and pepper to taste. Combine thoroughly.
    Cover the Dutch oven with its cover and allow the mixture to simmer for 1 1/4 to 1 1/2 hours.
  • Blending
    While the meat mixture simmers, prepare the potatoes by cubing them uniformly.
    After the simmering time, integrate the potatoes into the pot.
    Without draining, add the sauerkraut and sprinkle in the fresh dill.
    Cover and cook the soup for about 20 minutes, ensuring the potatoes become tender.
  • Final Touches
    Remove the lid and allow the soup to cook for 10 minutes. The goal is to let it thicken and reduce the liquid.
    As it reaches the desired consistency, perform a taste check and adjust seasonings if necessary.
  • Serving
    Serve the sauerkraut and potato soup hot in individual bowls.
    Before presenting, sprinkle freshly chopped parsley on top for an aromatic and vibrant finish.


  • Adjust seasoning according to personal preference.
  • Always use fresh dill and parsley for the best flavor profile.
  • For a vegetarian variant, omit beef and use vegetable broth.
  • The consistency of the soup can be altered by simmering for longer or adding extra broth.
  • Reheat leftovers on low heat to maintain texture and flavor.
  • The use of beer is optional and can be replaced with broth.
  • Choose organic sauerkraut with no added sugars for an authentic taste and better health benefits.
Hanna Barnes

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