bavarian mushroom stew.

it may seem like a weird thing to love, but i love sauerkraut.  i also love pickles and all pickled vegetables.  i love the salty brine, the hit of sour, and the crunch. and pickled vegetables love me back!  research shows that if you can get in a cup of fermented vegetables every day, your gut will thank you.

well here’s a soup that’s packed with tangy sauerkraut!  you can serve this stew with a platter of hard, white cheese, gherkins and olives.  and ideally, some crusty white bread.  i can’t have the cheese or the bread right now, so i’ll live vicariously through you!

this is one of those recipes that i believe my mom calls “pitch and throw”.  there are no exact measurements ~ i’ll give you a ballpark, but i’m pretty sure this soup cannot be messed up.  if you add 2 cups of sauerkraut versus 1, all the better!

here’s a picture first ~


wait, is that a pretty soup?  maybe it’s not.  i can’t tell ~ i have flavor goggles on ~ i know how freakin’ good this soup tastes, so i think it’s the most beautiful dish i’ve ever seen ~ ha ha ha.

this recipe uses a technique i like to call veggie cream.  it’s when you blend part of the vegetables in your soup, like cauliflower or potato, and it makes a creamy texture.  no heavy cream needed whatsoever.  GIT YO VEGGIES IN, Y’ALL!

if you haven’t noticed, this recipe is VEGAN, GLUTEN-FREE, GUT HEALING, WARMING TO THE SOUL, AND PROBABLY AMAZING WITH A BEER.  also, the swedish giant (AKA my hub) loved it. he would have really loved it if it had some kind of german sausage in it, but we are plant-based, and almost completely vegan at home for the month of january (and beyond, cuz i feel SO good).

here’s how:


  • 1 yellow onion
  • 2-3 garlic cloves
  • 1 large potato
  • 1 head of cauliflower
  • 2 large carrots
  • a jar of sauerkraut (bavarian or frank’s ~ make sure it doesn’t have a ton of sugar added)
  • caraway seeds
  • fresh or dried thyme, or poultry seasoning
  • stone ground mustard
  • white wine (opt)
  • 1 box of vegetable stock
  • 1 container sliced baby bella mushrooms
  • fresh spinach
  • fresh parsley


in a dutch oven, add a teaspoon or two of coconut oil and drop in the following:

  • 1 yellow onion, chopped
  • 2-3 garlic cloves, minced
  • 1 large potato, peeled and chopped
  • 1 head of cauliflower, chopped
  • 1-2 cups sauerkraut (or the whole jar ~ honestly, i don’t think you can add too much)
  • 1-2 tablespoons caraway seeds
  • salt and pepper
  • fresh thyme (or dried thyme, or poultry seasoning)

allow the veggies to start browning the bottom of the pan, then deglaze with 1/4 cup white wine.  

add a cup of veggie stock and allow the potatoes to soften completely.  

once the potatoes are soft, throw it all in a blender ~ this is the veggie cream part of your stew.

back in the dutch oven, add 3 more cups veggie stock (or the rest of a box of stock).  drop in the following:

  • two carrots, diced
  • 1 heaping tablespoon stone ground mustard
  • more salt and pepper to taste

meanwhile, in a frying pan, brown a box of sliced baby bella mushrooms in coconut oil (or ghee ~ it’s buttery and really good for your gut!)

once the carrots are soft and soup is looking and tasting good, drop in your mushrooms and let it simmer for a few minutes.  

add chopped fresh spinach and parsley.  

serve with pickles!  

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