Please think of the trees before you print this page. looks great on mobile devices too!

Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.

Sauerkraut Soup

Sauerkraut Soup

Soups are great but healing soups are even better. And today, we have the perfect sauerkraut soup recipe that's healing, incredibly delicious and super easy to make. So if you want to improve your health while you eat a delicious warm soup, this recipe is for you. 

Sauerkraut is well known for its immune-boosting probiotic properties and all the good that does to your body. It's the perfect ingredient for a nurturing healing soup such as the one we are about to make.  

Nowadays, it is really easy to find sauerkraut at the store but you can always make it from scratch. It's actually quite easy and it is a great way to put your cabbage to good use. You don't even need to do any cooking. Just leave your cabbage to ferment with a few other ingredients for a flavourful, crunchy, super healthy delight.

When you make this sauerkraut soup just make sure you add the sauerkraut at the end. We don't want to kill all the good bacteria by overheating the sauerkraut. That's where a lot of the healing powers of our soup come from!

Sauerkraut Soup ingredients

Sauerkraut soup is incredibly flavourful due to the sauerkraut of course. But there are a few other ingredients and spices that contribute to the delicious outcome. One of the secret (not so secret) ingredients that will add a very unique flavour is caraway seed, so make sure you don't leave them out. 

Caraway seeds are also known as meridian fennel and they are widely used in traditional European cuisine. They are very aromatic and have a slight resemblance to anise when it comes to taste. They are a bit milder than anise but they also have that beautiful sweet earthy flavour that can make any dish really comforting. 

Caraway seeds come with a lot of flavours but also a handful of benefits that make them worth having in our pantry. Here is a list of the most important ones:

  • High in antioxidants
  • Support digestive health 
  • Promote weight loss
  • May help fight cancer cells 
  • Could prevent seizures
  • Helps stabilise blood sugar levels

Sauerkraut and potatoes

On the list is mentioned that it supports your digestive health. But it doesn't say the added bonus that I think needs to be mentioned, especially since we are cooking cabbage.   

Caraway seeds have been used for centuries to heal different digestive issues and to stimulate healthy stomach and intestine action. This is relevant when cooking cabbage since cabbage can make you gassy. Caraway seeds are great for preventing and getting rid of that unpleasant gas. A match made in heaven, right?

As you can see, this sauerkraut soup is great for keeping your belly healthy and working properly. And since we have a bunch of other ingredients in there you get a wide variety of nutrients that will enhance your overall health. 

Keep this sauerkraut soup recipe close, it really comes in handy when you're not feeling 100%. A single bowl of this nurturing, heartwarming soup will help take care of you!

Sauerkraut Soup top down

Prep time
10 minutes
Total time
Category: Lunch, Dinner
Serves: 4
Allergens: Gluten, Soy


For the soup

  • 1 tsp caraway seed
  • 2 cloves garlic (minced)
  • ½ cup nutritional yeast
  • 2 tsps olive oil
  • 1 medium onion (thinly sliced)
  • 1 lb potato (cleaned and diced into small pieces)
  • 1 lb sauerkraut
  • 2 cups soy cream
  • 4 cups vegetable broth

For the seasoning

  • ½ tsp black pepper (ground)
  • 2 tsps dried smoked paprika
  • 1 tbsp maple syrup

For the bread

  • 4 slices whole grain bread (optional: toasted)

For the garnish

  • 2 tbsps frozen garden herbs (optional)


  1. Heat up the oil and saute onion and garlic until fragrant for about 3 minutes.
  2. Add the potatoes, caraway seeds, vegetable broth, soy cream and seasoning and simmer for about 10 minutes until the potatoes are soft.
  3. Add the sauerkraut and nutritional yeast only to heat it up, turn off the heat and make sure it doesn't cook, to keep the healthy bacteria.
  4. Adjust taste before serving and sprinkle with the herbs, enjoy the soup with some bread on the side.

Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.

Get Weekly Meal Plans sends weekly meal plans straight to your inbox along with grocery lists and nutritional information.

Find Out More!