Eastern European · lunch, dinner
Budget Sauerkraut and Potato Soup (Kapuśniak-Style)
Video by Mary's Nest on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free if you leave out the butter
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
About 200 kcal a bowl with 19 g protein from the bone broth, 4 g fibre and a fifth of a day's vitamin C. The sauerkraut is only warmed through at the end, and no salt is added because the kraut brings it (about 800 mg sodium a serve).
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Ingredients 7
Method
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- Melt 1 tbsp butter in a medium soup pot over medium heat. Add the chopped onion and the 1-inch potato cubes, stir to coat and cook gently for about 5 minutes until the onion softens without browning. 4:21
- Pour in 6 cups chicken bone broth, bring to a boil, then cover and simmer on low for 10–15 minutes until a knife slides easily into the potatoes. 7:15
- Meanwhile lightly crush ½ tsp caraway seeds in a mortar so they release their flavour and don't stick in your teeth. 8:10
- Stir in ¼ tsp paprika and the crushed caraway, then add the sauerkraut and heat for just 30 seconds to a minute until warm. 9:47
- Taste: the sauerkraut usually brings enough salt and tang, so add salt (or 1 tsp–1 tbsp apple cider vinegar) only if needed. Serve sprinkled with a little more caraway and paprika. 11:27
Tip. Mary swaps the traditional bratwurst for potatoes to keep it cheap. No salt is added because the sauerkraut is salty. Keeps 4–5 days in the fridge; reheat gently.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 41%
- Protein 39%
- Fat 20%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B6 High26%
0.4 mg a serve, mostly from potatoes (57%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High21%
19 mg a serve, mostly from potatoes (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source18%
830 mg a serve, mostly from potatoes (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source15%
2.6 mg a serve, mostly from potatoes (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source15%
0.4 µg a serve, mostly from chicken bone broth (98%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate Source12%
48 µg a serve, mostly from potatoes (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source11%
47 mg a serve, mostly from potatoes (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 8
Zinc8%
0.9 mg a serve, mostly from chicken bone broth (39%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K8%
9.2 µg a serve, mostly from sauerkraut (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium8%
4.5 µg a serve, mostly from chicken bone broth (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium5%
59 mg a serve, mostly from chicken bone broth (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
31 µg a serve, mostly from butter (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E2%
0.3 mg a serve, mostly from butter (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-32%
0 g a serve, mostly from sauerkraut (44%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0.1 µg a serve, mostly from butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Mary's Nest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.