Polish Bean and Sauerkraut Soup

This hearty vegetable soup, identified correctly as Kapusniak, could sound odd, however it’s a scrumptious bean soup and an effective way to get fermented meals into your weight-reduction plan for intestine well being. Don’t fear, it doesn’t style overly sauerkraut-y, simply hearty and filling. Be sure that to purchase contemporary (not canned) sauerkraut to get the helpful reside cultures.

Sauerkraut offers probiotics, the wholesome micro organism that reside in your intestine, whereas the beans present prebiotics, that are meals excessive in fiber that feed the micro organism in your intestine. Each are vital for optimum intestine well being (1).

Energetic time: half-hour | Whole time: 1 hour, half-hour

Polish Bean and Sauerkraut Soup

Substances

• 1/2 oz. (14g) dried porcini mushrooms
• 1 cup boiling water
• 1 tbsp olive oil
• 1 strip bacon or pancetta, reduce into 1 inch items
• 1 massive yellow onion, diced
• 2 medium carrots, diced
• 2 celery ribs, diced
• 1 tsp caraway seeds
• 3/4 tsp dried marjoram or thyme
• 2 medium garlic cloves, minced
• 4 cups (960g low-sodium rooster broth
• 8 oz. (227g) pink or yellow potatoes, reduce into 1-inch chunks
• 1 14.5-oz.can low sodium cannellini beans, drained and rinsed
• 1 bay leaf
• 1 1/2 cups (210g) drained contemporary naturally fermented sauerkraut
• 1/2 tsp black pepper

Instructions

Put the dried mushrooms in a small bowl. Pour 1 cup boiling water over the mushrooms, cowl, and let stand for half-hour. Chop the mushrooms and reserve the soaking liquid.

Warmth the olive oil in a big pot over medium warmth. Add the bacon and prepare dinner, stirring regularly, till it begins to brown, about 5 minutes. Add the onion, carrots, celery, caraway seeds, and marjoram or thyme. Prepare dinner, stirring sometimes, till the onion is translucent, about 8 minutes. Add the garlic and prepare dinner till aromatic, about 30 seconds.

Add the reconstituted mushrooms to the pot. Slowly pour within the mushroom soaking liquid, stopping earlier than any grit on the backside reaches the pot. Add the rooster broth, potatoes, beans, and bay leaf. Stir gently to mix. Cowl and simmer over medium-low warmth till the potatoes are tender, 20–25 minutes.

Cut back the warmth to low. Add the sauerkraut and black pepper. Cowl and prepare dinner till heated by means of, about 10 minutes. Don’t boil. Take away the bay leaf earlier than serving.

Serves: 4 | Serving Dimension: 1 3/4 cups

Diet (per serving): Energy: 248; Whole Fats: 5g; Saturated Fats: 1g; Monounsaturated Fats: 3g; Polyunsaturated Fats: 1g; Ldl cholesterol: 2mg; Sodium: 1,125mg; Carbohydrate: 42g; Dietary Fiber: 12g; Sugar: 6g; Protein: 12g

Diet Bonus: Vitamin D: 1%; Calcium: 13%; Iron: 23%; Potassium: 1133mg; Vitamin A: 6%; Vitamin C: 26%

Initially printed January 2021; Up to date June 2026