Brain Food: Sauerkraut and Cabbage Soup - Recipe

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Sauerkraut Cabbage Soup is one of those warm, filling winter soups that takes advantage of a long simmer.  Although it can come together on the stove top in about an hour if you are so inclined.  It has a chicken broth base with shredded cabbage, sauerkraut, carrots, potatoes and pork.  These humble ingredients create a satisfying meal.  

You know how soup recipes often call for some acid at the end?  Something like tomatoes, vinegar or lemon juice to finish the soup and add some complexity?  Well this soup uses sauerkraut to get that kick.   It seems like something a German grandma would do, doesn't it?  

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Like most soups this one freezes well.  I have several lunch size servings in the freezer right now.

When we came in just before midnight after a ten hour road trip home for Christmas.  I pulled a couple frozen containers of Sauerkraut Cabbage Soup and reheated them for a little sustenance before unpacking the car and then heading to bed.

If you are following along on my Wahls Diet journey as I learn how to feed me and my family tasty food for optimal brain health; this is an on point recipe.  Dr. Wahls recommends a paleo diet along with a quota of veggies, meat and minerals to eat every day.  With this recipe you get some orange vegetables, pastured meat, as well as sulfur from the cabbage, sauerkraut and onion.  Plus the bone broth counts as your minerals for the day.  If you aren't eating potatoes feel free to substitute for rutabaga or turnip.

Simmering stock from www.FoyUpdate.blogspot.com

Love those eyes of fat on the surface.  I always leave a little fat in the stock for flavor and skim the rest off to use it for cooking.

Good stock made from bones is the secret to great soup.  Also the secret to great polenta, rice, beans, any savory grain dish; really any time water is called for in cooking just substitute stock.  Here's my recipe for stock.

Now that you know the secret to great soup.  All you need is some shredded pork, sauerkraut and the veggies.

Sauerkraut Cabbage Soup
Adapted from Veselka's Cabbage Soup

1 pound pre-cooked shredded pork (I get mine from my local CSA Hawkins Family Farm), cut into one inch chunks
1 1/2 quarts chicken stock
4 cups water
3 allspice berries
3 bay leaves
1 tablespoon dried marjoram
1 cup sauerkraut, plus around 4 tablespoons juice
1 large potato, peeled and diced (or sub rutabaga or turnip)
2 carrots, diced
1 large onion, diced
2 cups fresh cabbage, shredded thin
1 teaspoon of sea salt
1/2 teaspoon of ground black pepper

  1. In a large pot on the stove or your slow cooker add the stock, pork, water, allspice, bay leaves, marjoram, potato, carrots, onion, cabbage, sauerkraut, salt and black pepper.
  2. Simmer for a minimum 20 minutes on the stove or six to eight hours in the slow cooker.  Before serving mix in the sauerkraut and its juice and cook for an additional ten minutes.  Taste for flavor and add more salt if needed.  

Next up I need to learn how to make my own sauerkraut.  Lacto-fermentation baby! My mom sent me home with a couple crocks when we visited at Christmas.  Now to find some plates that fit inside to act as the weight and keep the cabbage submerged while the fermentation magic happens!

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Brain Food: What I ate today on the Wahls Diet
Brain Food: Sardine Avocado Citrus Salad - Recipe
Brain Food: 5 Strategies for the Wahls Diet
Brain Food: Liver and Onions - Recipe (Guest posted on Spain in Iowa)
Brain Food: One Teaspoon of Minerals a Day

For more recipes and ideas visit my Wahls Paleo Pinterest Board.


  1. Looks yummy! I would love for you to share this or any of your great ideas at the link party going on now (and every Saturday through Tuesday) at 'Or so she says ...' Also, don't miss the Sweethearts Giveaway with over $2,000 in prizes. Hope to see you there! www.oneshetwoshe.com

  2. This looks wonderful and warm for a cold winters day. Love Sauerkraut and just happen to have some homemade in the fridge. Think I need to give this a try!