The simplest meals can typically be the most rewarding, and cabbage soup certainly fits the bill as it can be made quickly and easily. Whether created for a filling lunch or as part of a cozy dinner with the family, it can also help you lose some pounds.
A full batch can also be ready within an hour while keeping you nourished for an extended period so you do not feel hungry and tempted to binge on some treats.
Read on to learn about a weight-loss cabbage soup recipe you can trust.
If you are wondering if you can lose weight by eating cabbage soup, you should be relieved to know you can.
As well as being healthy, cabbage soup comes packed with tasty vegetables and is really easy to make. This should be a vegan recipe, too, so you know it will be suitable for most people.
The recipe should also be keto-friendly because it includes many ingredients with few carbohydrates.
What Is Hearty Cabbage Soup?
As you may expect, fresh cabbage is the main ingredient in cabbage soup. Once cooked, the soup should be low in calories and savory in taste, with a broth base that can be created in several ways.
Like many soups, cabbage soup can be incredibly versatile, using various ingredients and cooking methods to suit various tastes. You should note that cabbage soup typically uses little oil to make the most of the taste of fresh ingredients.
Along with cabbage, a recipe for cabbage soup should include carrots, onions, celery, tomatoes, and even a range of herbs and spices. Cabbage soup should also be high in nutritional value while remaining low in calories.
Cabbage soup is typically keto-friendly, but it is essential to realize that not every recipe will be ideal for a keto diet (Also check out Keto Soup Recipes). That’s especially true if you see potatoes, white beans, and other carb-heavy ingredients on the ingredients list.
With the right ingredients in a weight-loss recipe for cabbage soup, you should look at under 100 calories for each serving. The best recipes for weight-loss cabbage soup should be easy to make and can be prepared in advance.
You may only need ten minutes of preparation to get all the ingredients in order, and they are naturally low in carbohydrates with plenty of nutrients.
The ideal recipe should be full of flavor and ingredients that have anti-inflammatory value, so they boost your immune system. As one-pot recipes, there should not be much washing up to do either.
History Of Hearty Cabbage Soup
Hearty Cabbage Soup boasts an enduring legacy spanning cultures and centuries. Originating in Europe, it thrived on the continent’s diverse cabbage varieties. The soup’s simplicity, affordability, and nutrient-rich profile made it a staple among peasants.
As populations migrated, it found its place in other cultures, evolving with local tastes and ingredients. In times of hardship, such as the Great Depression and World War II, it re-emerged as a symbol of resilience, nourishing millions with limited resources.
Hearty Cabbage Soup continues its humble tradition today, uniting us in a shared culinary experience that transcends borders and time.
Interesting Facts About Hearty Cabbage Soup
- Global Favorite: Hearty Cabbage Soup is enjoyed in numerous cultures worldwide, each adding its unique touch, from hearty German versions to the spicy kick of kimchi soup in Korea.
- Nutritional Powerhouse: Cabbage, the star ingredient, is rich in vitamins K and C, along with other nutrients. Its high fiber content promotes digestion, while its antioxidants aid overall wellness.
- Food for Tough Times: Historically, this soup was often turned to during times of scarcity due to its simple, cost-effective ingredients that yield a nutritious meal.
- Versatile: This soup embraces versatility, accommodating a range of ingredients from various meats to other vegetables, making it suitable for diverse dietary preferences.
- Soup Detox: Given its health benefits, many people incorporate Hearty Cabbage Soup into detox routines, celebrating it as a delicious way to cleanse the body.
- Comfort Food: Universally, it’s regarded as a comfort food – warm, satisfying, and soothing; it’s like a reassuring hug in a bowl.
- Slow Simmer: The magic of Hearty Cabbage Soup lies in its slow simmering process, which blends the flavors harmoniously, creating a depth and complexity that is surprisingly satisfying.
What Makes Hearty Cabbage Soup Special?
- Versatility: The soup accommodates many ingredients beyond cabbage, making it adaptable to individual dietary needs and preferences.
- Nutrient Dense: With cabbage and other vegetables, it is packed with essential vitamins, minerals, and dietary fiber, providing a wholesome meal.
- Comforting: Known as comfort food, it delivers warmth and satisfaction, perfect for a cold day or a soothing meal.
- Culinary Simplicity: Despite its simple, humble ingredients, it creates a complex and layered flavor profile, demonstrating the beauty of uncomplicated cooking.
- Historical Legacy: Its rich history spanning centuries and continents adds cultural significance and depth to this everyday dish.
- Affordable: As it uses common, budget-friendly ingredients, it proves that healthy, delicious meals need not be expensive.
- Detox Potential: Due to its high fiber content and antioxidant-rich ingredients, it is often used in detox diets, offering a delicious and nutritious way to cleanse the body.
|Cabbage head||About 4 cups (1-inch chunks)|
|Medium-sized yellow onion||Finely diced|
|Celery stalks||3, chopped|
|Garlic cloves||3, minced|
|Vegetable broth||8 cups total|
|Tomatoes (diced)||14 oz|
|Tomato paste||2 tablespoons|
|Olive oil||1 tablespoon|
|Ground black pepper||½ teaspoon|
|Dried oregano||½ teaspoon|
Ingredients Needed For The Recipe
- Many ingredients for weight-loss cabbage soup should already be available in your pantry, so you may not have to buy any from the store.
- That includes canned diced tomatoes, dried oregano, dried basil, olive oil, salt, and ground black pepper, which you should have to hand.
- The fresh cabbage should be chopped into small, bite-sized pieces for even cooking, so you will need a chopping board and a sharp knife.
- Other vegetables include carrots, which may alter the color of the soup, and celery, which will add texture to the consistency of the soup.
- Dried, concentrated
- is an easy way to create the bulk of the cabbage soup, as you only need to add boiling water and stir it in a separate jug.
- Then again, vegetable broth is a component you can create from scratch and then use for plenty of different recipes, as it should be versatile and full of flavor.
- A finely chopped onion is another vital ingredient that will come at the start of the cooking process, as will minced garlic to bring a burst of flavor.
- Vegetable Oil: Use high-quality vegetable oil for healthier and more flavorful results. You could also opt for olive oil for an added depth of flavor.
- Onions: Yellow onions work best for soups due to their balance of sweetness and astringency, but feel free to use what you have on hand.
- Apples: Choose a variety that retains its structure when cooked, like Granny Smith or Braeburn. Their slight tartness balances the soup’s savory elements beautifully.
- Cabbage: Fresh cabbage is vital. Look for tightly packed heads that feel heavy for their size, indicating freshness and moisture.
- Garlic: Freshly minced garlic will provide a more robust flavor than pre-minced or powdered versions.
- Potato: Opt for starchy potatoes like Russets or Yukon Golds, which break down nicely during cooking, adding to the soup’s creamy texture.
- Vegetable Broth: Homemade broth usually has a deeper flavor than store-bought, but a good quality store-bought option will do if you’re short on time.
- Italian Seasoning: This blend of dried herbs typically contains oregano, basil, rosemary, and thyme. If you don’t have it on hand, you could use a mix of these individual herbs.
- Half-and-Half Cream: If you want a dairy-free or lower-fat version, you can substitute it with almond or coconut milk. Be aware that this may change the flavor profile slightly.
- Salt and Pepper: Always adjust these to your taste. It’s better to start with less; you can always add more later, but you can’t remove it once it’s added.
Can You Vary The Recipe With Other Ingredients?
You can add protein to this cabbage soup by adding meat, such as ground beef.
Add it to the recipe while you cook the minced garlic cloves with finely diced onion, then ensure it cooks evenly and fully browns.
You can follow the rest of the recipe as it is, and it should be noticeably thicker.
To add some more vegetables to your cabbage soup, choose from cauliflower, bell peppers, and green beans. You can add a pinch of red pepper chili flakes for a spicy variation of cabbage soup.
You may also add a garnish, like freshly chopped dill or parsley. Though dried basil and oregano are used in this recipe, you can use fresh herbs, too.
- Heat oil in a large pot over medium-high heat. Add onions and apples, cooking until lightly browned.
- Stir in cabbage and garlic, reducing heat.
- Add potato, broth, Italian seasoning, and sugar. Cover and simmer for 30 minutes.
- Finally, stir in cream, salt, and pepper, heating thoroughly.
- Serve hot, with additional seasoning to taste.
Variations, Add-Ons, And Toppings
- Protein Power: Add shredded chicken, cubed tofu, or chickpeas for a protein boost.
- Seafood Surprise: Incorporate shrimp or clams for a pescatarian twist.
- Extra Veggies: Toss in more vegetables like carrots, bell peppers, or zucchini for extra nutrients and color.
- Grain Goodness: Stir in cooked barley, quinoa, or brown rice to fill the soup.
- Spice it Up: Add a pinch of cayenne pepper, red pepper flakes, or fresh chili for a spicy kick.
- Creamy Touch: Swirl in coconut or almond milk as a dairy-free alternative to cream.
- Fresh Herbs: Sprinkle freshly chopped parsley, dill, or cilantro for added freshness and color.
- Cheesy Delight: Sprinkle-grated Parmesan or crumbled feta for a salty, cheesy finish.
- Crispy Croutons: Top with homemade croutons for a delightful crunch.
- Zesty Twist: Squeeze a wedge of lemon on top for a refreshing, tangy finish.
Scaling The Recipe
Identify the number of servings the original recipe makes. This particular recipe, for example, may make approximately 4 servings.
Determine the number of servings you need. Let’s say you want to serve 8 people (double the original number) or only 2 people (half the original).
For each ingredient, calculate the new quantity based on the scaling factor. If you’re doubling the recipe, multiply the original quantity by 2. If you’re having it, divide the quantity by 2.
What Is Used For Garnishing?
- Fresh Herbs: A sprinkle of fresh herbs like parsley, dill, or cilantro can provide new flavor and a vibrant splash of color.
- Cheese: A light-grated Parmesan or Pecorino cheese dust can add a delightful savory note to the soup.
- Cream Drizzle: A swirl of cream (or a non-dairy alternative) on top of the soup can add an extra touch of richness and a lovely contrast of color.
- Seeds: A sprinkle of toasted seeds (like pumpkin or sunflower seeds) can provide a delightful crunch and an added nutritional boost.
- Chili Flakes: A sprinkle of red chili flakes can add a spicy kick for those who enjoy a little heat.
- Lemon Zest: A bit of freshly grated lemon zest can add a refreshing brightness that complements the hearty flavors of the soup.
Can I Make Hearty Cabbage Soup In A Slow Cooker Or Instant Pot?
- Saute the onions and apples in vegetable oil over medium-high heat until lightly browned. Add the garlic during the last minute of sauteing to prevent it from burning.
- Transfer the sauteed onions, apples, and garlic to your slow cooker. Add the shredded cabbage, shredded potato, vegetable broth, Italian seasoning, and sugar.
- Cover and cook on low for 6-8 hours or high for 3-4 hours until the vegetables are tender.
- Stir in the cream, salt, and pepper during the last 30 minutes of cooking. Heat through and serve.
- Use the saute function to cook the onions and apples in vegetable oil until lightly browned. Add the garlic during the last minute of sauteing.
- Add the shredded cabbage, shredded potato, vegetable broth, Italian seasoning, and sugar. Secure the lid and set the pressure release to sealing.
- Select the “Soup” or “Manual” setting and set the cooking time for 15 minutes at high pressure.
- Allow a natural pressure release. Once the pressure has fully released, open the lid and stir in the cream, salt, and pepper. Select the saute setting again and heat the soup through before serving.
Can I Use Store Broth, Or Should I Make My Own?
- Store-bought broth can be a real-time-saver and is quite convenient. Look for low-sodium versions so you can control the salt content of your soup more effectively. Organic and MSG-free options may also provide healthier choices.
- The homemade broth gives you complete control over the ingredients and flavor profile. Homemade broth is often more flavorful and rich, and you can adjust the seasonings to your liking. It’s also a great way to utilize vegetable scraps or leftover bones.
Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?
- Meat: Lean chicken, turkey, or pork cuts could be used. If using raw meat, consider browning it before adding it to the soup for added flavor. Cooked leftover meats can be stirred into heat after cooking time.
- Fish: Delicate white fish, salmon, or shellfish like shrimp or clams can be added. Because fish cooks quickly, add it towards the end of the cooking time to prevent it from becoming overcooked and tough.
- Pasta: Small shapes like orzo, macaroni, or shells can add heartiness to the soup. If you add pasta, cook it separately and add it just before serving to prevent it from becoming too soft.
- Vegetables: Plenty of vegetables would pair well with the existing ingredients. Add diced bell peppers, chopped spinach or kale, grated carrots, squash, or pumpkin cubes.
Success Tips – Tips And Tricks For Making The Recipe
Making soup can be both an art and a science. Here are some tips and tricks to help you craft a perfect bowl of soup every time:
- Chop Consistently: Ensure that your vegetables are cut into similar-sized pieces. This will help them cook evenly and give your soup a more pleasing texture.
- Organize Ingredients: Gather all your ingredients before you start cooking. This technique, mise en place, can make the cooking process smoother and more enjoyable.
- Fresh is Best: Use fresh herbs and vegetables for maximum flavor whenever possible.
- Saute Your Vegetables: Saute your vegetables (like onions, garlic, and carrots) in oil before adding the liquid can deepen the soup’s flavor.
- Layer Your Flavors: Add spices and herbs at different stages to create a more complex flavor profile. For example, add hardy herbs like rosemary and thyme early in the cooking process and delicate ones like parsley and cilantro before serving.
- Simmer, Don’t Boil: Once you’ve added your ingredients, let your soup simmer rather than boil. Boiling can make the ingredients break down too much and cloud the soup.
- Adjust to Taste: Always taste your soup before serving and adjust the seasonings if necessary. Add more salt, pepper, or spices if needed.
- Let it Rest: If you have time, let your soup rest for a few minutes off the heat before serving. This allows the flavors to meld together and the soup to cool to a palatable temperature.
This weight-loss cabbage soup will come with plenty of nutrients but low calories.
You can expect a total of 62 kcal in calories from each serving, and there should be eight servings in total from this recipe.
Each serving will include eight grams of carbohydrates, with six grams considered net carbohydrates.
There should also be a single gram of protein, two grams of fiber, and two grams of fat. With each serving of this soup, you should also expect six grams of sugar.
What Are The Total Calories In The Soup?
To accurately determine the total calories in the Hearty Cabbage Soup, you would need to add up the caloric content of each ingredient. A single serving of the soup might have around 270 calories.
Dietary Restrictions Of The Hearty Cabbage Soup
- Vegetarian/Vegan: As the original recipe stands, it is suitable for vegetarians but not vegans because of the half-and-half cream. However, you could make this soup vegan using a dairy-free cream substitute like coconut or almond milk.
- Gluten-Free: This recipe appears to be naturally gluten-free. However, always check the labels on store-bought items like vegetable broth, as some brands may contain gluten.
- Dairy-Free: This soup has half-and-half cream, making it unsuitable for those on a dairy-free diet. However, you could substitute the cream with a non-dairy alternative like coconut or almond milk.
- Nut-Free: The original recipe doesn’t include nuts, so it should suit those with a nut allergy. However, cross-contamination could occur depending on the manufacturing process of store-bought items, so it’s essential to check labels.
- Low-Carb/Keto: This soup contains ingredients high in carbohydrates (like potatoes and apples), making it unsuitable for a low-carb or ketogenic diet. However, you could modify it by reducing or omitting these ingredients and adding more low-carb vegetables or some protein.
- Paleo: This recipe’s half-and-half cream and sugar are unsuitable for a paleo diet. To make it paleo-friendly, replace the cream with full-fat coconut milk and omit the sugar.
Health Benefits Of The Hearty Cabbage Soup
- Rich in Vitamins: Cabbage is a source of vitamins C and K, while apples provide a good amount of vitamin C. These vitamins contribute to overall health, boosting the immune system and promoting healthy bones.
- Fiber-Rich: The cabbage, apples, onions, and potatoes in the soup are high in dietary fiber, which can help support digestive health, manage weight, and regulate blood sugar levels.
- Hydrating: Soups are great for hydration. The broth adds flavor and contributes to your daily fluid intake.
- Low in Fat: This soup is relatively low, primarily if you use a low-fat version of half-and-half cream.
- Antioxidant-Rich: Cabbage and apples are rich in antioxidants, which help to protect the body against damage from harmful molecules known as free radicals.
- Heart-Healthy: The garlic in the soup has been linked to heart health, with studies suggesting that it can help lower blood pressure and cholesterol levels.
- Versatile for Dietary Needs: This soup can be easily adjusted to suit various dietary needs, making it a versatile dish for those with specific dietary restrictions.
How Can I Make Hearty Cabbage Soup Lower In Sodium?
- Use Low-Sodium Broth: Choose a low-sodium or unsalted vegetable broth. This can significantly lower the amount of sodium per serving.
- Reduce Added Salt: The recipe calls for salt added to taste. You can choose to decrease or eliminate this addition. Remember, you can always add more to the table if needed.
- Increase Herbs and Spices: Enhance the flavor with additional herbs and spices, like thyme, parsley, or paprika, instead of relying on salt.
- Fresh Ingredients: Utilize fresh vegetables instead of canned or prepackaged options, often containing added salt.
- Homemade Broth: If you have the time, making homemade broth lets you control sodium content effectively.
How Can I Make Hearty Cabbage Soup Lower In Sugar?
- Reduce or Omit Added Sugar: The recipe calls for a small amount of sugar to balance the flavors. However, you can decrease the amount or leave it out entirely based on your preference.
- Choose Low-Sugar Varieties: If you’re concerned about the natural sugars in the apples, you could choose a lower-sugar apple variety. Granny Smith apples, for instance, are lower in sugar than many other types.
- Use More Vegetables, Fewer Fruits: While the apples add a nice sweetness, you could decrease the quantity or replace them with more onions or other vegetables.
- Opt for Whole Foods: Make sure to use fresh, whole ingredients rather than canned or prepackaged ones, which may have added sugars.
How To Serve The Hearty Cabbage Soup At Its Best?
There are several ways of serving this weight-loss cabbage soup, though not all are ideal if you want to stick to a healthy keto-friendly diet.
Though full of carbohydrates, you can dip a bread roll in your cabbage soup. You may also serve this cabbage soup with a bowl of spicy and crunchy keto-friendly cheese chips.
Perfect Side Dishes To Complement Hearty Cabbage Soup
- Crusty Bread: A warm, crusty baguette or a slice of sourdough bread can be perfect for dipping into the soup, providing a delightful texture contrast.
- Green Salad: A crisp, fresh green salad with a tangy vinaigrette can help balance the hearty and rich flavors of the soup. Think mixed greens with a simple dressing of olive oil, lemon juice, salt, and pepper.
- Grilled Cheese Sandwich: A classic comfort food, a grilled cheese sandwich can pair wonderfully with cabbage soup. The creamy, melted cheese and toasted bread perfectly match the savory soup.
- Roasted Vegetables: A side of roasted root vegetables like carrots, parsnips, or beets would complement the soup well, enhancing its earthy flavors.
- Quinoa Salad: A chilled quinoa salad mix of vegetables and a light dressing can pleasantly contrast the warm soup.
- Pickles or Olives: A small plate can provide a nice tangy, briny contrast to the soup’s flavors.
- Cheese Board: If you’re serving the soup as a starter for a dinner party, consider following it with a cheese board that includes a variety of cheeses, fruits, and crackers.
How Long Can We Store The Soup?
- Once you have had a few servings of weight-loss cabbage soup, you should keep it for another time.
- That means storing it properly, and that can include in the refrigerator. Pour the cabbage soup into an airtight container and leave it in the fridge for around a week.
- Once you are ready to eat another serving of the cabbage soup, pour it into a bowl and reheat it in the microwave for three minutes, or cook it on your stovetop.
- Using individual freezer bags, you can also store your weight-loss cabbage soup in the freezer.
Can I Make The Soup In Advance?
Making soup in advance is not only possible but also highly practical! Soups, including the Hearty Cabbage Soup, taste even better the next day. The flavors have more time to meld together, creating a richer, deeper taste profile. Here’s how you can do it:
- Prepare the Soup: Follow your recipe and prepare the soup as directed. Allow it to cool a bit after cooking.
- Storage: Once the soup is cool enough to handle, transfer it into airtight containers. Glass containers are often best because they don’t absorb flavors and are generally safe for both the refrigerator and the freezer.
- Refrigerator: If you plan to serve the soup within the next 3-4 days, store it in the fridge.
- Freezer: If you’re making the soup more than a few days before, it’s best to freeze it. Be sure to leave some room in the container, as the soup will expand as it freezes.
- Reheating: When you’re ready to serve the soup, reheat it on the stovetop over medium heat, stirring occasionally, until it’s hot. If it’s frozen, it’s best to thaw it in the refrigerator overnight before reheating.
What Can We Do With Leftovers?
Leftover Hearty Cabbage Soup can be repurposed in many delicious ways:
- Quick Lunch/Dinner: It makes a convenient meal on busy days. Pair with a fresh salad or crusty bread.
- Soup Base: Use it as a base for other soup recipes. You can add leftover meats, grains, or extra veggies to create a new dish.
- Stew: Thicken the soup with a bit of flour or cornstarch to create a stew.
- Pasta Sauce: Blend it into a smooth sauce and serve it over pasta. Add some grated cheese on top for extra flavor.
- Baked Casserole: Mix it with cooked rice or pasta, top with cheese, and bake until golden.
- Bread Bowl: Serve it in a bread bowl for a fun and satisfying meal.
Special Tools/Equipment Needed
Making Hearty Cabbage Soup doesn’t require any special tools. Still, there are a few kitchen essentials that will make the process easier:
- Large Pot or Dutch Oven: You’ll need a large pot to accommodate all the ingredients and allow the soup to simmer effectively. A Dutch oven is an excellent choice due to its heat retention and even cooking capabilities.
- Sharp Knife: A sharp chef’s knife is critical for safely and efficiently chopping and slicing vegetables and apples.
- Cutting Board: A sturdy cutting board provides a safe surface for all that chopping.
- Stirring Spoon: A large spoon or ladle is necessary for stirring the ingredients while they cook and serve the finished soup.
- Peeler: A vegetable peeler will be handy for peeling apples and potatoes.
- Box Grater: If you don’t have a food processor for shredding, a box grater will shred your cabbage and potato.
- Ladle: For serving the soup.
- Measuring Cups and Spoons: These are essential for accurately measuring your ingredients.
Creating a batch of weight-loss cabbage soup should be easy, and you should be able to add your variations.
That could include different vegetables, fresh herbs instead of dried ones, and adding more spice.
The ingredients are typically low in carbohydrates, making this an ideal recipe for weight loss and remaining on a keto-friendly diet.
Finally, unless you decide to cook the soup in a slow cooker, you should only need a single large pot to create a batch of this soup.
Frequently Asked Questions
Is It Possible To Freeze Cabbage Soup?
Should you create a large batch of weight-loss cabbage soup, you should find it versatile enough to freeze easily.
Wait for the cabbage soup to cool, then pour it into freezer-safe bags. Once frozen, each serving of soup can be kept for two months.
Can You Make Weight-Loss Cabbage Soup In A Slow Cooker?
If you like to use a slow cooker, you should be pleased to know that you can cook weight-loss cabbage soup in one.
You will still need a pan to sauté the diced onion, chopped carrots, celery stalks, and minced garlic first.
That’s only for about four minutes, so make sure you add the rest of your ingredients and then give it a good stir to ensure the mixture is thoroughly combined.
Transfer the mixture to the slow cooker, place on the lid, and then cook the cabbage soup on a high setting for two hours.
What Kind Of Apples Are Best For This Recipe?
While you can use any apples you have on hand, tart apples like Granny Smith work particularly well as they balance the sweetness of the other ingredients. But feel free to experiment with your favorite apple varieties!
Can I Add Other Spices To The Soup?
Absolutely! While this recipe calls for Italian seasoning, the beauty of soup is its adaptability. Feel free to add other herbs and spices according to your preference. For example, caraway seeds, thyme, bay leaves, or smoked paprika could work well in this soup.
My Soup Is Too Thick, What Should I Do?
If you find your soup too thick after cooking, add more vegetable broth or water until it reaches your desired consistency. Be sure to heat it through after adding extra liquid, and adjust the seasonings as necessary.
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