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Soups & Stews

Vegan Sauerkraut Soup with Mushrooms

This vegan sauerkraut soup with mushrooms is inspired by German and Ukrainian recipes. Serve with sour cream and crusty sourdough for a cozy fall meal!

Prep: 45 minutes
Cook: 1 hour
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Vegan Sauerkraut Soup with Mushrooms

This vegan sauerkraut soup with mushrooms is inspired by German and Ukrainian recipes. Serve with sour cream and crusty sourdough for a cozy fall meal!

What is Sauerkraut Soup?

Sauerkraut soup is a hearty, umami soup packed with flavor and nourishing ingredients. It contains mushrooms, carrots, celery, onion, chickpeas, gold potatoes, sweet potatoes, and a broth base of sauerkraut and tomato. The flavor is enhanced with Hungarian smoked paprika and freshly ground caraway seeds.

This is a perfect healing soup for immune system health during cold and flu season, and it will leave you feeling healthy, warm, and nourished.

German Sauerkraut Soup

There are two main types of sauerkraut soup that I’ve read about. The first is Sauerkrautsuppe, a german soup made with pork and sauerkraut in a tomato-based broth. The second is Kapustnyak, a Ukrainian sauerkraut soup made with bacon and sauerkraut in a light meat-based broth. Both of these soups usually include potatoes and some sort of beans. There are other types of Slovak sauerkraut soup recipes too and polish sauerkraut soup.

I was inspired by both of these soups and melded inspiration from both to create my soup recipe. I think since I used a tomato base, my soup is more German in flavor.

What Type of Sauerkraut You Should Use

The best sauerkraut to use is authentic sauerkraut, made with just cabbage, salt, and water then fermented for 4 weeks. I, of course, suggest using our homemade sauerkraut recipe.

Homemade sauerkraut works great! Make sure it’s been fermented long enough, though, for the flavor to be fully developed. You will need 16 ounces of sauerkraut with the brine for this recipe.

sauerkraut soup, with potatoes, chickpeas, and mushrooms, in a white dutch oven. a blue ladle sits in the soup.

Do You Eat Sauerkraut Hot or Cold?

Now, I already know the first question you have—But what about the probiotic bacteria, won’t heat kill them?

Yes, cooking fermented vegetables kill the beneficial bacteria but, that’s no reason to pass on cooking with fermented veggies! Cooking with fermented foods is not an all-or-nothing decision. If you have a big jar of sauerkraut, you can eat some raw and cook with some to experience the best of both worlds.

Think about sourdough, for instance, so many digestive benefits and amazing flavors are derived from loaves of bread made with a sourdough starter… and the bacteria and yeast in sourdough bread are baked in the oven at 450° F, obliterated, dead. Same with miso and tempeh, these fermented foods are great for gut health but are almost always cooked. 

Cooked fermented vegetables are even easier to digest than raw or plain cooked vegetables. Besides the benefit of digestibility, we can also still derive tons of nutrition from cooked fermented vegetables. The best part of cooking with fermented vegetables is the flavor, though. You can cook fermented vegetables in soups, stews, casseroles, braises, and even loaves of bread for big, bold, delicious flavor. 

vegan sauerkraut soup with mushrooms in a white bowl, topped with cashew cream sauce and paired with sourdough bread.
a close up of chickpeas, mushrooms and potatoes in a bowl of reddish orange german sauerkraut soup.

Vegan Sauerkraut Soup with Mushrooms

The main thing I think I need to elaborate on in this recipe is the mushroom and onion caramelizing step. It is vital to caramelize your onions and mushrooms until they are dark brown. Some pieces may look crispy and darker brown, and everything will absolutely start to stick to the bottom of the pot 30 minutes in. That is what you want! Don’t worry, you will deglaze the pot. This is where a lot of flavors come from. If you really want to take the flavor over the edge, use smoked cold-pressed olive oil for the caramelizing step.

Other Recipes to Try

  • Braised Chickpeas with Sun-dried Tomatoes and Kale
  • Sourdough Garlic Bread Dinner Rolls
  • Easy Greek Meatballs with Tzatziki Sauce Dressing
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Vegan Sauerkraut Soup with Mushrooms

This vegan sauerkraut soup with mushrooms was inspired by German Sauerkraut Soup recipes with some influence from Ukrainian sauerkraut soup. Top with sour cream and pair with crusty sourdough bread for a perfect fall and winter meal.

  • Prep: 45 minutes
  • Cook: 1 hour
  • Total Time: 1 hour 45 minutes

Ingredients

Soup

  • 3 tablespoons olive oil
  • 1 lb mushrooms, finely chopped
  • 2 tablespoons tamari
  • 1 tablespoon nutritional yeast
  • 1 tablespoon maple syrup or honey
  • 1/2 teaspoon black pepper
  • 1 large yellow onion, finely chopped
  • 1/4 cup dry white wine
  • 4 carrots, chopped
  • 4 celery stalks, chopped
  • 3 tablespoons tomato paste
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon ground caraway
  • 4 medium Yukon gold potatoes
  • 1 large sweet potato
  • 16 ounces homemade sauerkraut
  • 4 cups vegetable broth
  • 2 cups water
  • 2 cups chickpeas, cooked and drained

Toppings

  • yogurt or cashew cream*
  • green onions

Instructions

  1. In a large dutch oven over medium-low heat, add the olive oil, mushrooms, Tamari, nutritional yeast, maple syrup, black pepper, and yellow onion. Cook the mushroom and onion mixture with occasional stirring until the onions and mushrooms are dark brown, caramelized, and sticking to the bottom of the pot. This can take 30-45 minutes.
  2. While the mushrooms and onions caramelize, preheat your oven to 475° F. Wash, peel, and cube the potatoes into small chunks. Place the potatoes on a parchment paper-lined baking sheet and drizzle with olive oil and sea salt. Roast the potatoes for 30-45 minutes until golden brown.
  3. Once the mushrooms and onions are caramelized, deglaze the pot with 1/4 cup dry white wine, then add in the celery and carrots. Cook until the celery and carrots are soft. Taste test a carrot to make sure they are soft. 
  4. Add in the tomato paste, paprika, and ground caraway, and stir until all the vegetables are evenly coated.
  5. Add the entire jar of sauerkraut, with the brine, to the pot along with the roasted potatoes.
  6. Add the vegetable broth, water, and chickpeas. Bring the soup to a simmer and cook for about 5 more minutes.
  7. Serve in bowls, topped with yogurt or cashew cream and a slice of sourdough bread.

Notes

  • to make cashew cream, soak 1 cup of raw cashews in hot water for 30 minutes. Drain and rinse, then add the cashews to a blender with a pinch of salt and 1/2 to 3/4 cups of plant based milk.
  • Use smoked olive oil instead of regular olive oil for extra smoky flavor. 

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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  1. Denny G
    02|20|2022

    This looks good…we’re going to give it a try.
    We’re eating high-fiber meals and wondering if there’s any nutritional values available?
    Thanks!

    Reply
    1. Kaitlynn Fenley
      02|23|2022

      Wonderful! I hope you enjoy it. I’m sorry but I do not have nutrition facts for my recipes. It may be something we add to your blogs in the future.

      Reply
  2. Kama
    09|07|2022

    Looks delicious and can’t wait to try this soon since I have some sauerkraut on hand! I usually do a Polish version of the sauerkraut soup made on stock from pork ribs, the meat is then added to the soup along with carraway seeds that give it a nice flavour too.

    Reply
  3. Jacqueline
    09|24|2022

    Any nutritional info? Thanks

    Reply
    1. Kaitlynn Fenley
      09|24|2022

      I’m sorry, I do not add nutritional info to my recipes at this time.

      Reply
  4. Catherine
    02|09|2023

    We are making this recipe tonight for a special meal tomorrow. So excited! And so thankful to find your delicious VEGAN recipe for a soup we love! Also, we follow Dr Steven Gundry who is a huge proponent of gut health. Thank you again.

    Reply
    1. Kaitlynn Fenley
      02|10|2023

      I hope you enjoyed it! It’s one of my all-time favorite soups

      Reply
  5. Heather
    05|10|2025

    Excellent! We increased the caraway by 50%, and threw in more vegetables – zucchini, cauliflower.I would probably increase the paprika on another try. But it was still just wonderful and got rave reviews from the crowd here!

    Reply

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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
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