Discover the comforting taste of Lenten Sauerkraut Cabbage Soup with Millet. A hearty Ukrainian classic that’s perfect for meatless meals and full of flavor!
Let me take you on a journey to the heart of Ukraine with this Lenten Sauerkraut Cabbage Soup with Millet. It’s a proper rustic dish, packed with tangy sauerkraut, velvety millet, and an irresistible depth of flavor.
Imagine a steaming bowl of this soulful soup warming you up on a chilly evening — it’s like a hug in a bowl!
This traditional recipe is all about simplicity and balance. The sauerkraut gives it that sharp, tangy kick, while the millet adds a nutty creaminess.
Together, they create a symphony of flavors that’s as satisfying as it is nutritious. It’s naturally vegan and perfect for those who seek hearty, meat-free meals that don’t skimp on taste.
Cooking this dish is a breeze. It’s about layering flavors — starting with a gentle sauté of onions and carrots, then adding your sauerkraut, millet, and a good vegetable stock.
Directions
0/0 steps made- Start by prepping your ingredients. Peel and rinse the onion and potatoes thoroughly. Rinse the millet under cold water several times, then soak it in a bit of water while you prepare the rest. This will help soften the grains and reduce bitterness.
- Set your crockpot to the “Sauté” function and drizzle in a bit of sunflower oil. Slice the onion thinly, just like the sauerkraut with carrots. Toss the onion into the pot and sauté it until golden and aromatic.
- Add the whole, uncut potatoes and lightly fry them, giving them a gentle stir.
- Drain the soaked millet and add it to the pot, mixing well to coat the grains in the flavorful base.
- Toss in the sauerkraut with carrots, stirring everything together to combine. Pour in 1.5 liters of water, ensuring all the ingredients are submerged. Switch your crockpot to the “Cook” setting.
- Let the soup simmer for about an hour. The millet will break down, creating a thick and nourishing texture, while the water reduces for a hearty finish.
Whether you’re embracing plant-based eating or exploring Ukrainian cuisine, this soup is a must-try. It’s a timeless classic that’s sure to become a regular at your table!
Cooking Time
Preparation time: 15 minutes
Cooking time: 1 hour
Resting time: 1 hour (optional, but recommended for enhanced flavor)
Total time: 2 hours
Preparation time: 15 minutes
This includes peeling and rinsing the onion and potatoes, washing the millet, and soaking it while you prepare the other ingredients.
It’s a quick, hands-on step that gets everything ready for cooking.
Cooking time: 1 hour
Once everything is added to the crockpot, you’ll need about an hour for the soup to simmer.
During this time, the millet softens and absorbs the flavors, while the water reduces to create a thicker, more nourishing texture. Keep an eye on it to ensure it’s cooking evenly.
Resting time: 1 hour (optional, but recommended)
After cooking, let the soup sit for at least an hour. This resting period allows the flavors to meld and develop, making each bowl even more delicious.
The soup will also thicken slightly as it cools, so it’s worth the wait for that perfect consistency.
Tips for Perfect Lenten Sauerkraut Soup with Millet
Soak the Millet. Soaking the millet before cooking helps remove any bitterness and softens the grains, making the soup smoother and more flavorful.
Adjust Consistency. If you prefer a thicker soup, let it simmer longer to allow the water to reduce. For a lighter soup, add a little extra water towards the end.
Timing the Sauerkraut. Add the sauerkraut at the start for a softer, more integrated flavor, or wait until the last 15 minutes for a bit of crunch and a more distinct tang.
Resting Time. Allow the soup to sit for about an hour after cooking. This gives the flavors time to develop, making each spoonful even more delicious.
Add More Vegetables. If you want to enhance the soup, consider adding some carrots or bell peppers along with the potatoes for an extra layer of sweetness.
Serving Suggestion. Serve the soup with a slice of hearty bread or a dollop of plant-based sour cream for an extra indulgent touch.
Benefits of Lenten Sauerkraut Soup with Millet
Rich in fiber. Both sauerkraut and millet are excellent sources of dietary fiber, which promotes healthy digestion and helps keep you feeling full longer.
Gut health support. The sauerkraut is fermented, making it a great probiotic food. It supports gut health by introducing beneficial bacteria that help balance your digestive system.
Low in calories, and high in nutrients. This soup is a nutrient-packed, low-calorie meal, providing essential vitamins and minerals without excess fat or calories.
Boosts immunity. The vitamin C in sauerkraut, combined with the antioxidants in millet and vegetables, helps strengthen your immune system, making this a great dish for cold weather.
Naturally gluten-free. Made with millet, this soup is naturally gluten-free, making it suitable for those with dietary restrictions or sensitivities.
Heart-healthy. The inclusion of vegetables and the use of sunflower oil provides healthy fats and nutrients that support heart health. The soup is also low in saturated fat.
Energy-boosting. Millet is a complex carbohydrate that provides slow-release energy, making this soup a perfect fuel for a busy day.
Risks of Lenten Sauerkraut Soup with Millet
Excessive salt. Depending on the sauerkraut used, the soup may have a high sodium content. If you’re watching your salt intake, use low-sodium sauerkraut or rinse it before adding it to the soup.
Digestive discomfort. For individuals who are not used to fermented foods, consuming sauerkraut in larger quantities might cause bloating or gas due to its high probiotic content.
Potential gluten cross-contamination. While millet is naturally gluten-free, if you have a severe gluten intolerance or celiac disease, make sure all ingredients, especially the sauerkraut, are processed in a gluten-free environment to avoid cross-contamination.
Overcooking millet. If the soup is left to simmer for too long, the millet may become too soft or mushy, affecting the desired texture.
Not suitable for very young children. Due to the fermented nature of sauerkraut, this dish may be too strong for the delicate digestive systems of young children. It’s best to consult a pediatrician before introducing it to their diet.
Equipment for This Recipe
Large pot or crockpot. A slow cooker or a large pot works best for this recipe. It allows all the ingredients to cook evenly and helps achieve the desired soup consistency.
Cutting board and knife. You’ll need a sharp knife to slice the onion and potatoes and prepare other ingredients.
Measuring cups and spoons. Use these to measure the millet, sauerkraut, and water accurately, ensuring the right balance of flavors and textures.
Strainer or colander. A strainer is essential for rinsing the millet before adding it to the soup, removing any excess starch and bitterness.
Wooden spoon or spatula. This will help stir the soup as it cooks, preventing the ingredients from sticking to the pot and ensuring they cook evenly.
Ladle. When it’s time to serve the soup, a ladle will make it easy to scoop the hearty, nourishing soup into bowls without spilling.
Timer or clock. Timing is key to ensuring the soup is cooked properly. You’ll want to track the cooking time for the perfect consistency and texture.
Gastronomic Pairings
Hearty rye bread. A slice of thick, crusty rye bread perfectly complements the tangy, hearty flavor of the sauerkraut soup. It provides a satisfying contrast to the soup’s textures and helps balance its acidity.
Pickled vegetables. Adding a side of mild pickled vegetables, like cucumbers or carrots, can enhance the soup’s flavors, offering a refreshing crunch that pairs well with the richness of the soup.
Plant-based sour cream. A dollop of plant-based sour cream or a vegan yogurt adds creaminess and a tangy contrast, softening the sharpness of the sauerkraut and enriching the soup’s texture.
Fresh herbs. A sprinkle of fresh dill or parsley can bring a burst of freshness, balancing the soup’s earthy and sour notes. These herbs also add a fragrant, aromatic touch that elevates the dish.
Vibrant salad. A light salad with mixed greens, apples, and a tangy vinaigrette dressing adds freshness and a touch of sweetness to balance the savory richness of the soup.
Light, crisp white wine. If you enjoy wine, a glass of crisp, chilled white wine, such as Sauvignon Blanc or a dry Riesling, complements the sourness of the sauerkraut while refreshing the palate between bites.
What is Sauerkraut and How is it Fermented with Carrots?
Sauerkraut is finely shredded cabbage that undergoes fermentation with salt, allowing natural bacteria to break down the sugars and create lactic acid.
This fermentation process gives sauerkraut its signature tangy, sour taste. When carrots are added, they introduce natural sweetness and color, balancing the flavors and enhancing the texture.
The mixture is left to ferment for several days or weeks, depending on the desired level of sourness, creating a probiotic-rich food that’s both delicious and good for gut health.
Video by @katerinabobyleva
Where to Buy Sauerkraut Around the World
USA. Find sauerkraut in supermarkets like Walmart, Kroger, Whole Foods, and Trader Joe’s (refrigerated or canned goods sections). Health food stores like Sprouts and The Vitamin Shoppe stock organic options. Online, check Amazon, Thrive Market, or Walmart.
UK. Sauerkraut is available in Tesco, Sainsbury’s, Waitrose, and Morrisons (chilled or international aisles). Health stores like Holland & Barrett and Planet Organic also carry it. Online options include Amazon UK, Ocado, and Goodness Direct.
EU. In Germany, sauerkraut is in nearly all supermarkets (Aldi, Lidl, Edeka, Rewe). It’s widely sold in Poland, the Czech Republic, and other countries at stores like Carrefour and Auchan. Online retailers like Amazon EU and specialty shops also offer delivery.
Australia. Sauerkraut is sold at Woolworths and Coles in chilled or canned sections. Health stores like The Source Bulk Foods and Flannerys Organic stock it. Online, try Amazon Australia or Health Food Shop.
Canada. Major chains like Loblaws, Metro, and Sobeys carry sauerkraut in refrigerated or canned sections. Health food stores such as Whole Foods and Nature’s Emporium offer organic versions. Online options include Amazon.ca, Well.ca, and iHerb.
Japan. Find sauerkraut at supermarkets like AEON or Seiyu (international aisle). Specialty stores like Costco Japan and Kaldi Coffee Farm also stock it. Online, try Amazon Japan or Rakuten.
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