Kapustnyak — Ukrainian Sauerkraut Soup
A deeply satisfying Ukrainian sauerkraut soup. Probiotic-rich, only 175 calories, and ready in 35 minutes. One of Eastern Europe's best-kept weight loss secrets.
- sauerkraut, roughly chopped 300g
- potatoes, peeled and diced 2 medium
- carrot, grated 1 medium
- onion, finely diced 1 medium
- garlic, minced 2 cloves
- tomato paste 1 tbsp
- olive oil 1 tsp
- vegetable stock (low-sodium) 1 litre
- bay leaf 1
- caraway seeds ½ tsp
- salt and black pepper to taste
- fresh parsley, to serve 2 tbsp
- 1
Heat olive oil in a large pot over medium heat. Add onion and carrot. Cook 6–8 minutes until softened and beginning to caramelise.
- 2
Add garlic and tomato paste. Stir and cook for 1 minute.
- 3
Add sauerkraut, potatoes, bay leaf, and caraway seeds. Pour in the stock.
- 4
Bring to a boil, then reduce heat. Simmer partially covered for 25 minutes until potatoes are tender and sauerkraut is soft.
- 5
Remove bay leaf. Taste and season — sauerkraut is already salty so add salt carefully.
- 6
Serve in deep bowls with fresh parsley. Improve overnight in the fridge.
Kapustnyak is the soup that Eastern European grandmothers made to get through winter. Sauerkraut — fermented white cabbage — is one of the most underrated ingredients in European cooking: probiotic-rich, almost zero calories, and it gives this soup an extraordinary depth of flavour that no fresh vegetable can replicate.
At 175 calories for a large bowl, this is one of the most filling, satisfying soups in the Eastern European repertoire.
Frequently asked questions
Should I rinse the sauerkraut first?
Taste it first. Rinse only if it's very sharp — the brine carries much of the flavour that makes kapustnyak distinctive.
Can I add meat?
Traditional versions use pork or sausage. Lean turkey kielbasa adds the smoky note while keeping the bowl light.
Does it freeze well?
Yes, up to 3 months. The potatoes soften slightly on thawing but the flavour holds.
lunch Pearl Barley & Mushroom Soup
A thick, warming Eastern European soup with pearl barley, chestnut mushrooms, dried porcini, and aromatic vegetables. 195 kcal per serving — deeply satisfying and completely plant-based.
lunch Belarusian Kholodnik – A Chilled Pink Beet & Kefir Soup for Summer Days
This vibrant Belarusian chilled beet soup, known as Kholodnik, is made with kefir, fresh dill, and crunchy cucumber. It's a refreshing, low-calorie meal packed with probiotics to support gut health.
lunch Bulgarian Green Bean & Egg Salad (Salata ot Zelen Fasul s Yaitsa)
This classic Bulgarian salad combines tender green beans and hard-boiled eggs in a creamy, garlicky yogurt dressing. It's a satisfying, high-protein lunch that's perfect for staying full and managing your weight.