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Sauerkraut Bean Soup

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This Sauerkraut Bean Soup is the ultimate comfort food with a twist. We're simmering with some gut-loving kraut, creamy chickpeas, tender potatoes, and savory broth for a soup you'll find simply irresistible! Featuring Eden Foods Organic Sauerkraut and chickpeas, this soup is everything you love in a cozy, weeknight dinner: nourishing, plant-based, and packed with flavor. 
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Sauerkraut Bean Soup

If you think sauerkraut only belongs on bratwursts or tucked into a Reuben, let me introduce you to its cozy cousin: Sauerkraut Bean Soup! Think of it as comfort food that also happens to be a little sneaky-health-guru on the side. I used Eden Foods Organic Sauerkraut (because if you’re going to make a soup star out of kraut, go quality or go home) and a hearty handful of chickpeas to give it that creamy, protein-packed bite without any dairy or meat in sight. The result? Tangy, savory, filling, and oddly addictive in that “wait, I wasn’t expecting this to taste so good” way.

This recipe takes inspiration from traditional Polish kapuśniak and German sauerkraut soups—old-world classics that were designed to be hearty, frugal, and perfect for long winters. By swapping in chickpeas for the usual pork or sausage, it keeps all the cozy, rustic charm while giving it a modern, plant-based twist. And let’s not forget the kraut itself: beyond bringing tang and depth, sauerkraut is a probiotic powerhouse that loves your gut as much as your taste buds. Add in a boost of vitamin C, and suddenly your comforting bowl of soup doubles as an immunity and digestion booster. Basically, this is heritage comfort food disguised as wellness food disguised as… dinner!

Ingredients For Bean Sauerkraut Soup

Here’s what you’ll need to make this flavor-packed, fiber-rich soup:

  • Yellow onion: The aromatic foundation of the soup, providing rich, savory depth.
  • Carrots & celery: The other two components of your mirepoix; no soup base is complete without them!
  • Petite yellow potatoes & sweet potato: A combo that brings creaminess, earthiness, and natural sweetness. Use whatever potatoes you have on hand!
  • Tomato paste: Adds umami and richness to the broth.
  • Smoked paprika, garlic powder, salt & pepper: These flavor-enhancing spices give this soup its warmth and depth.
  • Vegan “chicken” broth: Use your favorite bouillon or boxed broth for a savory base.
  • Eden Foods Organic Sauerkraut: The star of the show! Its tanginess balances the sweetness of the potatoes and adds an irresistible zing.
  • Eden Foods Chickpeas: Creamy, protein-packed, and pantry-friendly; you can also use black beans, kidney beans or whichever bean is your preferred. 
  • Nutritional yeast: Adds a savory, cheesy note that makes the broth rich and round.
  • Coconut aminos & maple syrup: These balance the acidity and enhance overall depth.
  • Baby spinach: For freshness, color, and an extra serving of greens, kale would also work well in its place.

What is Sauerkraut?

Sauerkraut is simply fermented cabbage, but it packs a serious punch when it comes to flavor and nutrition! If you’ve never had sauerkraut, expect the unexpected; thanks to the fermentation process, it’s full of beneficial probiotics, which support gut health, digestion, and immune function. Its tangy, briny flavor makes it perfect for cutting through rich dishes or, in this case, balancing the heartiness of a warm bowl of bean and potato soup. For this recipe, I’ve used Eden Foods Organic Sauerkraut. It’s a top-tier kraut made with just cabbage, sea salt, and time; no preservatives, no shortcuts!

How to Make Sauerkraut Soup

Making this cozy chickpea and sauerkraut soup is surprisingly simple:

Sauté the Aromatics

In a large Dutch oven, sauté the onion until soft. Then add the carrots, celery, potatoes, and sweet potato and sauté just until they begin to soften and brighten in color.

Make Your Broth

Add tomato paste, spices, and stir until combined. Pour in your broth and bring the pot to a boil. Once boiling, reduce to a simmer and cover. Let it cook for about 15–20 minutes until the potatoes are fork-tender.

Add the Sauerkraut and Chickpeas

Stir in your Eden Foods sauerkraut, drained Eden Foods chickpeas, nutritional yeast, coconut aminos, and maple syrup. Simmer for another 5 minutes to allow flavors to meld.

Add the Greens & Serve!

Turn off the heat and fold in the chopped baby spinach. Taste and adjust seasoning as needed. Ladle into bowls and serve hot!

How to Serve This Sauerkraut Soup

This hearty sauerkraut soup is a complete meal on its own, but there are a few simple ways to elevate it even further. Try serving it with crusty bread (bonus points for rye) for dunking, or stir a scoop of cooked quinoa or brown rice directly into your bowl for added heartiness. I would never shy away from a crisp lager or glass of wine alongside this delicious soup! Now you’ve got a meal that’s as cozy as it is good for you. Long live Kraut!

How to Store Leftover Bean Sauerkraut Soup

Like most soups, this one tastes even better the next day. To store, let the soup cool completely, then transfer it to an airtight container and refrigerate for up to five days. If you want to freeze it, be sure it’s fully cooled before portioning into freezer-safe containers; it will keep for three months. When ready to enjoy, thaw overnight in the fridge and reheat gently on the stovetop or in the microwave, adding a splash of broth or water to loosen the consistency if needed.

Why You’ll Love This Bean Sauerkraut Soup

There’s so much to love about this tangy, nourishing one-pot soup. It’s hearty and comforting, making it the perfect companion for chilly nights or cozy lunches. Made with whole food ingredients and Eden Foods pantry staples, it’s naturally vegan, gluten-free, and packed with gut-friendly goodness thanks to the sauerkraut. Eden Foods chickpeas add plant-based protein and fiber, making this soup not only satisfying but also very good for you. Not to mention, this recipe is so minimal in its process, not a lot of chopping, one pot and 30 minutes max!

Sauerkraut Soup FAQ

What does sauerkraut do in soup? It adds tanginess, brightness, and gut-supportive probiotics that elevate the flavor and nutrition.

Can I use canned sauerkraut? Yes, but quality matters. I recommend Eden Foods Organic Sauerkraut for the cleanest, most flavorful result.

Can I use other beans? Absolutely. White beans or kidney beans work well if chickpeas aren’t your thing.

Can I freeze sauerkraut soup? Yes! This soup freezes beautifully. Just allow it to cool fully before freezing.

Is sauerkraut soup good for you? Totally! Sauerkraut soup is packed with fiber, antioxidants, and anti-inflammatory nutrients. With fermented kraut for gut health, chickpeas for protein, and greens for essential vitamins, it checks every nutritional box without sacrificing flavor.

Healthy Soup Recipes Everyone Will Love

Looking for more cozy meals like this? Try these other nourishing favorites:

Gluten Free Vegan Lasagna Soup

Cheesy Dairy-Free Broccoli Orzo Soup

Thai Green Curry Coconut Soup

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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soup with sauerkraut, chickpeas, carrots, potatoes, onions, and greens in a white bowl.
Jackie Akerberg

Sauerkraut Bean Soup

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This Sauerkraut Bean Soup is the ultimate comfort food with a twist. We're simmering with some gut-loving kraut, creamy chickpeas, tender potatoes, and savory broth for a soup you'll find simply irresistible! Featuring Eden Foods Organic Sauerkraut and chickpeas, this soup is everything you love in a cozy, weeknight dinner: nourishing, plant-based, and packed with flavor.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Main Course, Soup
Calories: 380

Equipment

  • stove

Ingredients
  

  • 1 yellow onion, chopped
  • 2 carrots, thinly sliced
  • 3 stalks celery, thinly sliced
  • 6 petite yellow potatoes, cut into 1/2” cubes
  • 1 small sweet potato, cut into 1/2” cubes
  • 2 tbsp tomato paste
  • 2 tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp salt and pepper
  • 6 cups vegan “chicken” broth
  • 16 oz Eden Foods Organic Sauerkraut, drained
  • 14 oz canned Eden Foods chickpeas, drained
  • 2 tbsp nutritional yeast
  • 2 tbsp coconut aminos
  • 1 tbsp maple syrup
  • 2 cups baby spinach, chopped

Method
 

  1. Heat a large Dutch oven over medium-low heat and add a splash of water, cooking broth or oil to lightly coat. Add in the onion and sauté for 3-4 minutes until tender. Add in the carrots, celery, potatoes and sweet potato and sauté for another 2-3 minutes until they become vibrant.
  2. Add in the tomato paste and spices and stir to combine before adding the broth and bringing to a boil. Reduce the heat to low, cover and simmer for 15-20 minutes until the potatoes are tender.
  3. Add in the kraut, chickpeas, nutritional yeast, coconut aminos, and maple syrup and simmer for 5 more minutes. Stir in the spinach and season to taste. Serve hot!

Nutrition

Serving 1servingCalories 380kcalCarbohydrates 79gProtein 14gFat 2gSaturated Fat 0.3gPolyunsaturated Fat 1gMonounsaturated Fat 0.4gSodium 1852mgPotassium 1627mgFiber 15gSugar 14gVitamin A 10634IUVitamin C 61mgCalcium 121mgIron 6mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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4 Responses

    1. Hey Dill, Yes, cooking sauerkraut does kill off the probiotics but it does not eliminate all of its other health benefits! This soup is still incredibly gut healthy, vitamin strong and packed with protein. I hope you enjoy it!

      Reply

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