February 21, 2022
Sauerkraut Soup
This is a delicious and easy Eastern-European-inspired soup with a bit of tang from the kraut and some smokiness from the ham. Serve with a bit of Greek yogurt or sour cream.
Servings: 6
Calories: 465kcal
Ingredients
- 1/2 tablespoon bacon grease or avocado oil
- 2 celery ribs diced, about 1 cup
- 1 yellow onion diced, about 1 cup
- 2 carrots peeled and diced, about 1 cup
- 1/2 pound brown mushrooms high vitamin D (check the label – those exposed to UV light are very high in vitamin D and worth searching out)
- 2 garlic cloves minced
- 2 bay leaves
- 1 teaspoon dried marjoram
- 1 celery root or rutabaga, peeled and cut into 1/2-inch dice
- 32 ounces sauerkraut thoroughly rinsed and drained, preferably German such as Gundelsheim brand, which tends to be more mild than American
- 8 cups chicken broth or vegetable broth for vegetarian
- 1 tablespoon gelatin omit for vegetarian
- 2 teaspoons anchovy paste optional, adds umami and you won’t taste them, omit for vegetarian
- 1 teaspoon yeast extract optional, adds nutrients and umami
- 2 tablespoons apple cider vinegar or to taste
- 2 pounds smoked ham hock meat you will need at least 3-4 pounds to obtain 2 pounds of meat
- salt and pepper to taste
- 1 cup non-fat greek yogurt or sour cream to serve, optional, omit for dairy-free
- 4 tablespoons parsley minced
Instructions
- Heat the bacon grease in a large non-stick pan over medium-high heat. Add the carrots, celery, and onion. Cook until the onion is soft and translucent, about 5 minutes.
- Add the mushrooms and cook until they release their liquid, another 5-10 minutes. Add the bay leaves and garlic and cook until fragrant, about 1 minute more.
- Add the marjoram, celery root, ham hocks, sauerkraut, broth, gelatin, anchovy paste, and yeast extract. Bring to a boil and simmer for 40-50 minutes, or until the celery root is tender and the ham is falling off the bone.
- Remove the soup from the heat and remove the ham hocks. Stir in apple cider vinegar. Pull the meat from the hocks, discarding the bone, collective tissue, and fat. Return the meat to the soup. Adjust seasoning to taste and let stand for 10 minutes before serving. Sprinkle with parsley and garnish with yogurt, if desired.
Notes
Protein:Energy Quotient [calories]: 1.05
Nutrition Facts
Sauerkraut Soup
Amount per Serving
Calories
465
% Daily Value*
Fat
19
g
29
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
168
mg
56
%
Sodium
2352
mg
102
%
Potassium
1131
mg
32
%
Carbohydrates
24
g
8
%
Fiber
8
g
33
%
Sugar
7
g
8
%
Protein
46
g
92
%
Vitamin A
3666
IU
73
%
Vitamin C
59
mg
72
%
Calcium
171
mg
17
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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